Here Are 5 Foods For Healthy Muscle Gain

Amidst a flurry of diet plans, tips, and healthy hacks for weight loss, there is always a dearth of discussion about the ways in which healthy weight and muscle gain can be achieved. While losing those extra calories and burning excess belly fat are challenging processes, a regime for healthy muscle gain is equally gruelling, especially for ectomorphs, or those who have small joints and lean muscle. Skinny body types can often run the risk of being underweight, exposing the body to several issues like fatigue and overall weakness.

Nutrition and diet plans for healthy weight gain are therefore equally important and comprise different foods that can be incorporated into everyday meals for healthy muscle gain. Not only do these foods aid in acquiring a good body mass ratio, but they also improve holistic health and wellness. Along with proteins like eggs, paneer, and chicken, here are some other foods that can boost healthy muscle gain for those looking to up, instead of down, their good calorie count:

Complex Carbohydrates

Complex carbs like oats, quinoa, sweet potatoes, and even some millets like bajra and jowar enable a steady release of energy while providing essential nutrients like potassium, fibre, and vitamins. So, along with a healthy dose of calorie intake, complex carbs also increase the storage of glycogen in muscles, which is an important source of daily energy.

Dry Fruits

Available readily in the market and having high quantities of vitamins and antioxidants, dry fruits are a great way to add nutrients and calories to daily meal plans. Mixing some assorted dry fruits like cashews, walnuts, and almonds in protein smoothies or simply dropping them over some muesli or Greek yoghurt can give the body its daily dose of good fats and essential nutrients that will promote healthy weight and muscle gain.


Salmon, or rawas, is not only an excellent source of protein but also contains Omega-3, an important fatty acid linked with boosting cardiovascular health. A fillet of salmon or a helping of any oily fish like sardines is a great option for increasing high-quality protein content that can help build muscle and good fat in the body. Fish is also easier to digest and can be eaten regularly for maximum health benefits. 


Rich in fat and protein, milk is a complete meal in itself that is as nourishing as it is strengthening. It is a good source of calcium too, and it serves as a pre-and post-workout drink that can be had with protein. One glass of milk every morning is a proven method to give the body a good boost of energy and slowly but steadily put on essential muscle, good fats, and calories that can help with healthy weight gain.

Dark Chocolate

Do away with the excessively sweet toffees and candy bars and instead add a piece of dark chocolate as a dessert option to your daily meal plans. Many studies have highlighted that it is a calorie-dense substance, so it is possible to consume a large number of good calories with a small piece of 70% dark chocolate. Additionally, each cacao piece contains a host of micronutrients, fibres, and antioxidants that promote good health along with steady muscle gain.