What is muscle Gaining
Muscle gaining (or muscle hypertrophy) is the process of increasing the size and strength of your muscles through
Exercise
Proper nutrition
Rest & recovery
Discuss The Top Five Best Muscle Ganing Food
VEG. Food
Paneer
Protein: ~18g/100g
Why: Rich in casein protein — ideal for slow muscle repair
How: Paneer tikka, bhurji, grilled in wraps
Soya Chunks
Protein: ~52g/100g (dry)
Why: Massive protein punch — great meat substitute
How: Curry, pulao, stir-fried
Dal + Rice or Roti Combo
Protein: ~9g per cup dal (varies)
Why: Complete amino acid profile when combined
How: Moong dal, toor dal, chana dal
Greek Yogurt / Dahi
Protein: ~10g/100g (Greek)
Why: Great post-workout + gut-friendly
How: With fruit, smoothies, or as raita
Quinoa / Rajgira / Millets
- Protein: ~8–9g per cup
- Why: High-protein grains + minerals
- How: Khichdi, upma, salads
NON VEG.Food
Chicken Breast
Protein: ~27g/100g
Why: Lean and fast-absorbing protein
How: Tandoori, grilled, chicken curry (light)
Eggs
Protein: ~6g per egg
Why: Whole eggs = perfect muscle food
How: Boiled, bhurji, omelet, curry
Fish (Rohu, Surmai, Pomfret, Salmon)
Protein: ~20–25g/100g
Why: High-quality protein + omega-3s
How: Grilled, steamed, or curry
Mutton (Lean Cuts)
Protein: ~25g/100g
Why: Great for bulking if cooked clean
How: Grilled, stew, keema
Liver (Chicken/Mutton)
Protein: ~26g/100g
Why: Rich in iron, B12 — boosts energy + gains
How: Masala fry, curry (go light on oil)