What kind of food do you need if you want to gain muscle mass

This is a very common question of many bodybuilders and those who want to gain more muscle mass. They are not very sure about what kinds of food they should eat.

Here are some of my suggestions:
A lot of tuna, because muscles need protein. If you are not sure on how much you need calculate about 0.7 - 1.3 grams of protein per pound of bodyweight.

Most people can have problems if they have to eat that much protein throughout the day. For that reason it is recommendable to take high-quality protein supplements to or instead of 1-2 meals of their day.

Good protein sources are egg whites, lean beef, skinless chicken and / or turkey, fish and nonfat dairy products (cottage-cheese).

It is also imprtant to eat quality carbs like fresh vegetables like Leafy Greens and Broccoli, rice, whole grains, lentils, beans and fruits.
You should eat at least 4 (or more) meals throughout the day. You must keep your body continually supplied with nutrients. Drink also al lot of water to keep the body well hydrated.
It is also recommendable to get plenty of sleep and don't party all night to avoid exhaustions while your muscle could grow.

What if you're trying to build more muscle? Shouldn't you eat more protein?
I have read several articles and they all say, that the maximum muscle mass the human body can add in one week is one pound. That is the upper limit of the muscle fiber's capacity to make protein into muscle; any protein beyond that is simply converted to fat.

In fact, recent data suggests that the protein recommended dietary allowance might actually be 100% higher for individuals who exercise on a regular basis. Optimal intakes, although unknown, may be even higher, especially for individuals attempting to increase muscle mass and strength. This means the more you exercise, the greater your protein needs will be.