Having a sculpted body is possible if you learn how to gain muscle mass properly. In addition to carrying out a routine of physical activity, it is necessary to adopt a diet rich in foods useful in this regard.

Nutrition is key to gaining muscle mass and fat burning, and below we list the most effective foods.

Spinach. They are very rich in glutamine, an amino acid that is essential for the development of lean muscle mass. Spinach also helps increase muscle endurance.

Low-fat dairy products. This type of dairy products contains numerous essential nutrients to promote proper muscle formation.

Eggs. They are the queens of diets to increase muscle mass. The largest amount of protein is found in egg whites, and you can eat two a day.

Lean meat. Chicken, turkey and rabbit are rich in protein and creatine, which are very useful for muscle development.

Tuna. Also rich in protein, it is easily metabolized and is a perfect ally for those who want to increase their muscle mass.

Legumes. Lentils, chickpeas, beans and soybeans are essential foods to promote the formation and development of muscles.

Nuts and seeds. They are rich in protein, fiber, and healthy fats (especially walnuts and almonds). Eat small portions every day.

Citrus fruits. Their vitamin C promotes the process of recovery, regeneration and growth of muscle cells.

Carbohydrates. Wholemeal pasta and bread, but also oat flour, help to increase muscle