Gaining weight and building lean body mass (muscle) requires planning. Muscle gain requires both resistance training and eating enough of the right foods, including protein, carbohydrates, and healthy fats, to support muscle growth.

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1. Low-Fat Dairy Milk (Regular and Chocolate)

Serving: 1 cup of reduced-fat 2% milk

Calories: 122

Protein: 8 grams (g)

Dairy milk contains an important amino acid (protein building block) called leucine. Leucine-rich proteins can maximize muscle protein synthesis, the metabolic process by which the body builds and repairs muscles.

Dairy contains calcium, vitamin D, and potassium, and higher-fat options contain more calories.

Dairy foods like milk contain saturated fat. Ideally, the daily intake of saturated fat should be kept to

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