Why is that you are lifting hard but still not being able to gain those muscles you have dreamed off?

The reason is your nutrition. What you feed your muscles is as important as lifting those heavy weights when it comes to building muscle mass. However, without proper nutritional support you’ll not be able to gain those muscles you have been working for. 

Here are the top 5 foods for muscle growth.


An egg is one of the most complete and versatile foods available. It is a good source of protein. An average hard-boiled egg contains about 6-7 grams of protein. One egg has only 75 calories along with iron, fats, minerals, saturated fats and vitamins. Eggs also contain large amounts of the amino acid leucine, which is important for muscle growth. 


Protein is the most important nutrient to build muscle and chicken is an excellent source of protein. Chicken is basically low in fat and high in protein. 100 grams of Chicken contains 31 grams of protein. The saturated fat is also very low which is good for your health. 


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Greek yogurt is a good source of protein, calcium and vitamin D. Greek yogurt is basically made up of protein and carbohydrate. It is filled with muscle-nourishing nutrients. Greek yogurt combined with fruits makes it a complete post-workout meal.


Fish is one of the best food for muscle gain. It is packed with protein, minerals such as iron, zinc, iodine, magnesium, and potassium, vitamins such as D and B2, omega-3 fatty acids and amino acids that support the production of growth hormone.


Brown rice is definitely a healthy food to have in your diet. It is high in fiber and is a great source of carb.

Brown rice is also a good source of protien, vitamin B6, magnesium, selenium, phosphorus, thiamine, manganese and niacin . If you wanna grow muscle or gain some healthy weight, then Brown rice is a must have.