Top 10 Foods to Gain Muscle Mass

Do you train hard but can’t get to the muscle definition you’d like? Do you want to increase muscle mass?

To increase muscle mass and perceive certain changes in the definition of our body, we need, in addition to a training routine according to our goal, increase protein intake and reduce body fat.

Proteins are the supply that our muscle needs to grow. As much as we train in the gym, our muscle mass will not be able to increase if it does not receive the necessary amount of this nutrient. On the other hand, we need to reduce body fat, otherwise, our muscles will be hidden under a layer of fat, and all the effort we have made in our workouts will be of no use.

Diet to increase muscle mass

Try to incorporate these foods into your daily routine while reducing your carbohydrate intake:

Turkey and chicken

White meats such as chicken, turkey or rabbit, in addition to providing us with protein, will avoid the saturated fats of other red meats such as veal. For every 100g of chicken breast, we will obtain approximately 30g of protein. Discover our product here: Chicken and brown rice purée.


Legumes can also provide large amounts of this macronutrient to our body. In addition, we will be incorporating fiber and magnesium, which will help us avoid contractions and cramps during and after our workouts. In a serving of lentils, for example, we can get 9 grams of complete plant protein. Take a look at this product: hyperprotein recipe based on tuna, chickpeas, wakame seaweed and vegetables.


The protein in this oily fish will also provide us with a high percentage of vitamin D and other fat-soluble vitamins that are ideal for balancing our hormones and improving your metabolism. For every 100 grams it will provide us with 30 grams of protein.


Perfect for snacking between meals. They are rich in protein, fiber, and healthy fats. Incorporate them mid-morning or mid-afternoon in small portions. They will satisfy your appetite and prevent you from biting other processed foods.


If we are in the muscle growth phase, chia, pumpkin or flax seeds can be a great ally to add more kilocalories to our diet. In addition to the protein that it provides us, and that they are rich in healthy fats, it also provides us with calcium and magnesium, very important in the process of synthesis of muscle mass.

Weet potato

The roasted sweet potato is a good way to obtain potassium, essential to gain muscle mass. In addition, its sweet taste will make us less willing to snack on other less healthy snacks.


The components of spinach naturally help muscle growth. They contain a substance called ecdysteroids, which is associated with testosterone, the male hormone involved in the muscles. One of the most effective foods to burn fat and increase our muscle mass.


Spirulina, also known as “blue algae” is an excellent source of nutrients. It is considered a “superfood” thanks to its contribution in vegetable protein of high biological value, about 60% of its composition. Like the rest of algae, it will also provide us with phosphorus, potassium and magnesium, minerals that will participate in the formation of tissues and in their recovery after wear. We can take it in powder, mixed with water, tablets, capsules…

And now also in creams, with our HYPOCALORIC recipe from Fysi. A recipe designed by Felipe del Valle, a sports nutritionist for elite athletes, indicated to take at any time of the day, or before or after physical training.


This vegetable protein that has become so fashionable in recent years, will provide us with up to 10 grams of protein with just one 200-gram cooked cup.

Wakame seaweed

It is rich in protein and carbohydrates, as well as minerals for electrolyte recovery after training. Another of the highlights of this food is that it contains very few calories (160 kcal per 100 grams). Discover our product: tuna with chickpeas and wakame.

Most of these foods are part of the composition of our FYSI creams and drinks. Within our range of products, we have specially created the “hyperproteic products” range, specially designed to provide that extra essential amino acids that will help us increase muscle mass. High in protein and low in fat with an appreciable carbohydrate component to recharge muscle glycogen. If you want to know more about all the varieties of our Hi-Prot products, take a look at the nutritional information sheets right here!