Eat these 26 foods to gain more muscle mass.

The best foods to build muscle include those high in protein and low in saturated fat. That said, exercise and a well-balanced diet, including carbs and fats, are the best for optimal results.

Nutrition and regular exercise are both essential for muscle building.

Foods that are high in protein play a key role in retaining and building muscle mass.

Alongside resistance training, research suggests consuming 1.4–2 grams (g) of a trusted source of protein for each kilogram of body weight per day to maximize muscle building.

However, it’s important to consume a well-balanced diet that includes healthy carbohydrates and fats. These also play an important role as trusted sources for muscle building, especially for athletes.