Following a good diet is considered as essential as exercising when it comes to gaining muscle mass. The rule of thumb dictates you should consume more calories than you expend per day if you wish to put on mass.

It’s possible to consume enough calories to meet your body’s requirements through any type of diet. However, certain foods make it easier for you to get the amount of daily nutrition you require. Here are 5 foods that can help you put on muscle mass.

1. Chicken breast

Chicken breasts are a mainstay in the diets of bodybuilders around the world. They are packed with protein, can be prepared in an infinite number of ways, and can be added to any number of healthy food recipes. In fact, many actors are known to gorge on chicken breasts regularly while bulking up for their film roles.

Chicken breasts offer 32 grams of protein per 100-gram serving and are packed with vitamin B, vitamin D, calcium, zinc and iron.

1. Salmon

Salmon is another food that is praised for its high protein content as well as the omega-3 fatty acids it offers. Salmon also contains unsaturated fats which are believed to improve blood cholesterol, while the omega-3 fatty acids it contains are known to improve cardiovascular health.

There are many varieties of salmon available today, and they often differ on the basis of their protein content and omega-3 fatty acids. Wild salmon is believed to have the highest protein content at 25 grams of protein per 100-gram serving. So bodybuilders should stock up on wild salmon if they wish to bulk up.

1. Eggs

Many bodybuilders have gotten into the routine of consuming boiled eggs immediately after a workout. This is a good strategy as consumption of whole eggs is believed to promote protein synthesis, otherwise known as muscle building.

Eggs can be consumed whole or can be used to boost the protein content of any existing recipe. It’s also possible to make your protein shakes at home using eggs.

Eggs offer 13 grams of protein per 100-gram serving and are also loaded with vitamin A, vitamin E, and B vitamins including B12, folic acid, and riboflavin.

1. Greek Yogurt

Greek yogurt has developed a positive reputation among the bodybuilding community over the years. Greek yogurt differs from other yogurts because it is strained to remove some of its whey content. This reduces the lactose in the product and increases the proportion of protein in it.

Greek yogurt also has a mouth-watering tart flavor to it, which can be enhanced with the addition of fresh fruits. It offers 10 grams of protein per 100 grams and contains probiotics which are believed to improve gut health.

1. Almonds

Almonds are another food that are great for putting on lean muscle mass. They are considered a good source of protein and healthy unsaturated fats. 

Almonds can be eaten as a snack throughout the day or can be used to make almond butter. However, other sources of almonds such as almond milk generally don’t offer as much protein as eating whole almonds does.

Whole almonds offer 21 grams of protein per 100-grams, and also a good source of calcium, magnesium, potassium.