5 Food to Gain Muscle Mass

1.  Skinless Chicken : Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
2. Eggs : contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful for your health, as numerous studies have already shown. 
3. Fish : are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.
4. Fruits and vegetables : are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.