Is it possible to gain muscle mass with less training? What if I told you that you could with better nutrition. Knowing how nutrition works will help you utilize it for your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.these questions is most concert by body building

• 1.best way to gain muscle mass fast?
• 2.best foods to gain muscle mass?
• 3.best foods to lose belly fat and gain muscle.
• 4.how to gain muscle and weight and what foods to eat?
• 5.how to gain muscle without gaining fat?

Here is my list of the top 10 foods to help you gain more muscle mass and strength.

#1 Eggs

This muscle building food is ideal to eat first thing in the morning or any time you need a quick snack because they’re cheap to purchase, easy to prepare, and will supply you with high quality protein.
The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.
There still is a high amount of protein found in the yolk along with a host of other nutrients such as calcium, iron, phosphorus, zinc, thiamine, vitamin B6, and folate.

#2 Fish

When it comes to building muscle, fish really crushes the competition. Take salmon, for example. Not only is salmon a protein powerhouse yielding around 25 grams of protein per 100-gram serving, but it’s also packed with so many other healthy nutrients that you’d be a fool to avoid it. Salmon is loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D, a current media darling. All in all, fish, such as tuna or salmon, are simply the best.

#3 Beef

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

#4 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.
Chicken is the staple muscle-building food. A nice, lean 100-gram slab of this white meat will fill you with a hearty serving of 31 grams of protein with only — wait for it — four grams of fat. So, as far as protein-to-fat ratio is concerned, you’re looking at a superstar. Combine chicken’s great taste and its meal versatility and there’s really no arguing that chicken belongs among the top muscle-building foods.

#5 Cottage Cheese

It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. To understand why, simply read the label of your typical low-fat or fat-free cottage cheese. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than two grams of fat. Trust us, this one’s a winner.
It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. To understand why, simply read the label of your typical low-fat or fat-free cottage cheese. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than two grams of fat. Trust us, this one’s a winner.

#6 Beans

The simple bean is actually an advanced fat-burning, muscle-building machine. Beans are a great source of protein that includes fiber. That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want. One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

#7 Apples

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a pre-workout carb source.

#8 Whey Protein

Whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods, and use whey protein as a boost.

#9 Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

#10 Healthy Fats

Fats are vitally important for bodybuilders, as they aid with growth and development and mineral absorption and act as a source of energy. Healthy fats are monounsaturated fats, such as the kind found in nuts, olive oil and avocado, as well as polyunsaturated fat found in oily fish and seeds. An adequate intake of healthy fats is critical in your bodybuilding diet, but so is the timing of your fat consumption.