Committed to gaining more lean muscle mass? If so, you aren’t alone. Many people, after reaching a desirable body composition want to shift their focus in the gym, adding more strength, curves, and definition to their body.

It’s only when you attain a good level of muscle definition that you really start looking more ‘fit’ rather than just slim. If that’s the look you’re after, it’s going to require both workout as well as nutrition dedication.

The foods you eat on a day to day basis will provide the raw materials for generating this new lean mass, so it can’t be missed. Protein is perhaps the most important nutrient as it will provide the building blocks upon which muscle is made.

Wondering which protein source is best? Let’s walk you through the top four sources of protein that you should be considering.


Grass fed beef is a fantastic protein four building up more lean muscle mass as not only does it provide high quality amino acids, but you’ll also take in some CLA fats, which will help you stay lean and healthy as you go about your program.

Just do be sure it’s grass fed and not grain fed as grain fed doesn’t offer this benefit. 

Beef also provides some iron, which will help keep you as energized as possible as you move through your workout sessions.


Next up, you’ll want to get your hands on a high quality whey protein powder to use immediately following any workout you do, as well as throughout the day when you are in a rush and don’t have time for a full meal.

Protein powder is perfect post workout as it will break down faster than other sources of protein, making sure that you move into an anabolic (muscle building) state as quickly as possible.

Plus, it’s convenient. Mix, drink, and be well fed. It’s that easy.


Salmon is the next must-have protein on the list.  The nice thing about salmon is again, not only do you get high quality protein, but this time you’ll also take in omega 3 fatty acids, which are important for just about every element of your health.

They’ll help boost brain health, ward off heart disease, prevent diabetes, lower your risk of depression, improve insulin sensitivity – which can make it easier to gain lean muscle mass – and so on.

Most people are not eating enough omega-3 fatty acids each day, so adding this food to your diet is a fast way to get them in. 

Aim to eat salmon at least twice per week.


Finally, low fat cottage cheese is a great source of protein for those seeking muscle gains because it’s very slow digesting due to it’s casein content.  This makes it ideal for right before bed as it’ll ensure your muscles receive a steady supply of amino acids throughout the overnight fasting period.

So keep these four protein sources in mind. Are you missing out on any of them on your mass gain diet plan?