Eating the right foods is vital to build muscle mass.
If you aren't eating enough calories for the right muscle building foods then you can't build muscle.
1.
Carbohydrates Carbohydrates are essential for energy production.
When trying to add muscle you need plenty of carbohydrates to fuel your workouts, and replenish energy stores so that your muscles have the energy to build new mass.
Great sources of carbohydrates are oats, brown bread, pasta and rice.
About 40% of your daily calorie in take should be carbohydrate when trying to build muscle.
2.
Protein Protein is also essential when trying to add mass.
Eating enough protein will enable your muscles to actually build new muscle.
You need carbohydrates to give you the energy to build muscle, but the protein you consume actually will build new muscle tissue.
Great sources of protein are tuna, chicken, eggs, red meat and whey protein 3.
Fat Believe it or not consuming healthy fats is actually essential to your muscle building.
Make sure about 20% of your daily calorie intake come from healthy fats.
These will give you calories to build muscle and also help with normal hormone production.
Great source of healthy fats are olive oil, flaxseed oil, and fish oil.
Mak carbohydrates and protein 40% respectively of your total calorie intake and healthy fats about 20%.
This will enable you to build new muscle with minimal fat gain.
Also remember that if after 2 weeks you haven't gained any weight then eat more of these foods until you start gaining muscle.