A normal healthy diet will help you to gain muscle. But, protein, carbohydrates, stout and vitamins play a vital role in gaining muscle. A regular meal and snack is absolutely vital. When we speak about a regular meal, it means it should be taken at every 3 hour intravel alternating with some kind of a snack. A complete meal should contain carbohydrates, protein, stout, fibre, minerals and vitamins.

FOODS THAT HELP US GAIN MUSCLE: Protein being a body builder takes the major role in gaining muscle.

Grains: Eat different kinds of grams everyday (a cup boiles with small salt) with atleast one meal. Grams/dhal is the best source of protein which is filling and easily digestable as well. These grams can be made into a variety of foods.

Milk: Milk is the next richest source of protein which helps your body to gain muscle. 2% milk is excellent and highly adviseable. Not just milk other milk products like chocholates, ice-creams, butter, ghee, cheese and yogurt is also rich in protein. They can be added to regular meal everyday.

Nuts and legumes: Next comes the nuts and legumes in row. Nuts like cashew, badam, pista and peanuts are excellent source of protein but they also have stout in them. Restricted level is highly adviseable. Legumes include beans, peas and lentils which can be drunk as a soup.

Meat: Animal meat helps to gain more muscle. Chicken and fish are the best source to build muscle. If you are interested to eat goat meat which helps you gain muscle easily because of the stout in them, also eat fish with that. Fish is said to control cholesterol levels. Red meat such as liver, lungs, heart will also help to gain muscle quicker.

Vegetables: Tomatoes, cabbage family like broccoli, brussel sprouts and cauliflower, potatoes help us gain body muscle.

Fiber: Fiber can decrease the absorption of stout and relieve constipation which ultimately helps the body to gain necessary protein, carbohydrate and vitamins. Whole grains, vegetables, fruit, and legumes are excellent source of fiber.

Minerals: Calcium plays a excellent role to gain muscle because rich source of calcium are found in milk, yogurt, cheese, green leafy vegetables, bean sprouts, tofu, garbanzo beans, canned salmon, sardines, oysters, figs, almonds, chestnuts, filberts and sesame seeds.

Vitamins: Vitamin A & C helps in body building. The rich foods include Citrus fruit, tomatoes, fresh melons, strawberries and green leafy vegetables.

Fruits: Fruits nourish the cells and gives the body a new strength. Fruits does contribute to gain muscle and 6 servings of them is highly appreciated. Fruits that help in body building are oranges, tangerines, fresh melons, strawberries, yellow grapefruit, lemon, peaches, papaya, pineapple and nectarines.

Not only eating foods gain muscle but avoiding or limiting certain foods also will help you gain muscle mass. Those foods include white bread and cereals, soda pop, sweets, alcohol, oil, salt-cured, smoked, nitrite cured foods and meat with skin.

These are some foods which will help you gain muscle healthily. Try them out and be benefitted.