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9 Foods to Gain Muscle with Less Exercise
When it comes to gaining muscle, most people are absolutely sure that the secret lies in hard training and don’t realize how important it is to have the right foods to gain muscle fast. While regular workouts are compulsory for gaining muscle mass, the right nutrition plays a major role as well. Did you know that you can gain muscle mass with less exercising and more eating? Here are some important foods to gain muscles faster than you thought possible.
It’s not a secret that protein is the key to gaining muscle mass. However, not all proteins are created equal. One of the most important foods that can help you gain muscle while enjoying a great bite to eat is lean meat.
Lean beef – contains iron, group B vitamins, and zinc. Besides good protein, it includes amino acids that help muscle growth. 100 grams of lean beef contain 36 grams of protein. This is an amazing food to gain muscle.
Skinless chicken – Just like lean beef, it contains good proteins. This is probably one of the best foods to gain muscle since there are many different ways you can cook it. 100 grams of chicken breast contain 33 grams of protein. Another great food to gain muscle.
Skinless turkey – This is a great protein source with the least amount of calories. 100 grams of turkey breast contain 17 grams of protein. A tasty food to gain muscle fast.
This moderately-priced protein source is one of the bodybuilders’ favorites. The best bet is the light chunk canned tuna. It contains the least calories while offering all the benefits of a useful protein source and great food to build muscle. A 3-ounce serving of canned tuna in water provides your body 20.1 grams of protein, 2.5 grams of fat, and just 109 calories.
FYI: Academy of Nutrition and Dietetics recommends people who are trying to gain muscle to consume 1.4 – 1.8 grams of protein for each kg or 2.2 pounds of body weight. 
Eggs are one of the most valuable foods to gain muscle. Each egg contains about 6 grams of good protein which is rather high. They also contain plenty of vitamins, such as A, E, K, B12, riboflavin, and folic acid. Eggs are a source of vital amino acids that are required to recover and build muscle mass. Egg whites contain absolutely no fat. However, the yolk has about 5 grams of it. This is not a downside since anyone looking to build muscle mass requires a certain amount of fat. One hard-boiled egg contains 6.29 grams of protein.  Many bodybuilders eat eggs because they know it is an excellent food to gain muscle fast.
While the list of foods to gain muscle usually features protein-rich options, you shouldn’t forget about carbohydrates. Eliminating carbohydrates from your diet won’t lead to any muscle gain. Carbohydrates are the main source of energy for your body, so you must consume a certain amount. One of the best foods for gaining muscle mass that contains carbohydrates is oatmeal. Oatmeal contains vitamin B3 and iron which are vital for muscle building. It’s also a great source of fiber. One cup of dry oatmeal has 11 grams of protein and 5 grams of fat. When cooked, oatmeal doubles in size. 
Important tip: Don’t buy instant oatmeal. It usually has some additives as well as a high sodium content. The instant oatmeal won’t be the best food to gain muscle.
Cottage cheese is considered to be the cheapest protein source. A 4 –ounce serving of cottage cheese contains 13 grams of protein, 5 grams of fat, and 4 grams of carbohydrates. It also includes casein and whey protein which are compulsory for muscle recovery which makes it an excellent food to gain muscle. That’s why people who are looking to gain muscle mass eat cottage cheese after training. Cottage cheese has a very low carb content. That’s why it needs to be complemented by some carbohydrate-rich foods in order for the muscle building process to go smoothly.
Beans are a great source of proteins and carbohydrates. However, they have a high caloric content. If you are looking for foods to gain muscle and lose weight, this option is not for you. But if you are just trying to build some muscles, then beans are a perfect choice. One cup of dry beans contains about 40 grams of carbohydrates, 15 grams of proteins, and almost 0 fat. Another benefit of beans is their price. This muscle building food won’t go hard on your wallet.
While you are on a hunt for protein- and carbohydrate-rich foods to gain muscle mass, you might overlook the importance of eating vegetables. Vegetables contain an impressive amount of vitamins that are vital for the health of your body and muscle mass gaining. No supplement contains the number of useful vitamins than a healthy serving of veggies does. Leafy greens offer vitamin B which is necessary to convert the food into energy. Most of the vegetables have antioxidants that have an anti-inflammatory effect and are required for muscle recovery after training.  Vegetables are a great source of fibrous carbs and overall are excellent foods to gain muscle fast.
This is one of the foods to gain muscle that contains a significant amount of alpha-linolenic acid which is similar to omega-3 fatty acid. It reduces inflammation, decreases cholesterol levels, and reduces the risks of heart disease. Several studies showed that omega-3 helps the metabolism of muscle proteins and is a good food to build muscle. Which means it’s a compulsory part of any bodybuilder’s diet. 7 grams of flaxseed oil is the equivalent of 1 grams of fish oil. The general flaxseed oil consumption recommendation is about 1-2 tablespoons daily. 
Nuts have a high protein content. One ounce of nuts contains about 3 to 6 grams of proteins depending on the variety. While they are a good source of protein, they contain almost no amino acids or other essential components for good muscle building. That’s why they have effect only when paired with other foods to gain muscle that are described here. Nuts are also high in fat so if you are trying to lose weight, this wonderful protein source should be either avoided or significantly limited. 
When setting up your diet to help your body gain muscle, eat the right foods to build muscle. Make sure to balance foods with high protein content and foods that contain carbohydrates. Fat shouldn’t be forgotten either since it’s compulsory for the proper functioning of your organism.