Muscles are made in the kitchen, never forget that, training without dieting is like building a house without the bricks. In this article we will show you 7 foods for you to gain muscle mass quickly.


Consisting of animal protein with less saturated fat and high in omega 3 polyunsaturated fat. Highly nutritious food, rich in essential amino acids (non-body amino acids that need to be ingested through the diet). It should be included in the food program at least twice a week. It can be prepared baked, boiled and soaked, avoid fried and breaded preparations.

2.Skinless Chicken

It is also rich in protein, which is super important for building muscle mass, helping with bones and weight gain . And you can eat the chicken the way you want it best… roast, boiled, braised, on the plate… just not worth it, huh! And always remember to take off your skin.

3.Cottage Cheese

Few people know that cottage cheese can greatly help in increasing mass. Because it is made up of casein protein, which is a slow-absorbing protein, which means it is perfect for muscle maintenance. So the cottage can be very good for those who have a busy life and end up for long periods without eating. It is still a great source of vitamin B12, calcium and other nutrients. The disadvantage of cottage cheese here for us in Brazil is the price, it is not very cheap.


Contains proteins of high biological value present in the clear. The yolk is mainly composed of fats (saturated and cholesterol), fat soluble vitamins A, D, E and K. Rich in B-complex vitamins such as B12, Riboflavin, folic acid and choline; minerals such as iron, selenium, phosphorus, iodine, zinc, copper and calcium. Excellent source of lutein and zeaxanthin that are related to the prevention of macular degeneration and ophthalmic changes. Advantage of still being low cost and easy preparation.


Soy has a high protein content and is rich in vitamins, minerals and insoluble fiber. Soy also contains a good level of potassium, zinc, iron and vitamin E. For men, be careful when consuming large amounts of soy.


Another natural product and excellent protein supplier is quinoa. Very popular in Peru and Bolivia, quinoa has been gaining more and more room in the Brazilian diet. It has no gluten, has quality protein and a good amount of amino acids, fiber and iron.


Decreasing the amount of carbohydrates is critical to losing weight and gaining muscle, so many nutritionists advise replacing rice with chickpeas, which provides 12 grams of fiber per cup and only 45 grams of carbohydrates.