By far, there are foods that top the list when you’re looking to gain muscle.  Lean protein and whey protein are the best things you can consume to help your body gain muscle.  You can eat red meat like steak, eat chicken breast, lean turkey and fish.  Dairy products are also good like milk and cottage cheese.   Don’t forget the eggs and nuts like almonds and walnuts.  For the vegetarian, there is tofu and other proteins like soy.

Whey protein can come in powder form to be added to milk or water, and it is also in readymade shakes and protein bars.  If you do take a protein supplement, you should consume about 1 gram for every pound you weigh.  Carbohydrates are also essential for gaining muscle because they fuel body for the workout.  Eat whole grain bread, rice and pasta, oatmeal, beans and sweet potatoes.  Other foods that are good for you and can help you gain muscle are foods such as olive oil, flaxseed oil and avocados.  Stay away from sugar and fatty foods but increase your calories to really help you gain muscle.  You should increase how many calories you consume by how many you typically burn to keep up with a 2000 calorie a day diet.