Gaining muscle can be a challenging task, but all things are possible with the right diet. The key to building and maintaining muscle is to eat high protein foods and protein supplements. Try to eat approximately 1 to 1.5g of protein per pound of body weight each day for optimal gains.
Meat
The best way to get pure protein is to eat beef, pork, lamb, fish and poultry. Meat contains anywhere from 20g to well over 30g of protein per serving.
Legumes
Beans and legumes contain surprisingly high protein counts as well as being rich in fiber and carbohydrates. Most beans have between 10g and 15g of protein per serving, but can be combined with meat for high-density protein recipes.
Dairy
Milk, cheese and yogurt are loaded with protein, ranging from 15g to almost 30g per serving. Like legumes, dairy products can be added to recipes or meals to create super-high protein content foods.
Eggs
Eggs bring a lot of protein to the table--about 6g per serving--and can be combined with just about anything for a protein-enhanced meal.
Protein Shakes
One of the easiest ways to get more protein is snacking on protein shakes. These contain anywhere from 15g to over 30g per serving, depending on the type of protein and whether you prepare the shake with milk or water.
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