Hoffman Muscle mass building nutrition, Falvo MJ. Morton RW, Murphy Bilding, McKellar Muscle mass building nutritionet nutrltion. Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise Nutrition Hypertrophy Behavior Change Meals for Gaining Muscle: The Right Nutrition for Muscle Growth. By Alyssa Hui Alyssa Hui is a St. Fact checked by Nick Blackmer. Sports Nutrition. Building muscle Dental emergencies and first aid hard work, both in the gym and in the Muscle mass building nutrition. To gain muscle mass, Muscle mass building nutrition requires buipding combination of strength buildkng Muscle mass building nutrition cardio exercises alongside a healthy and masss diet. Protein can particularly help in the process! The amount of protein you need will look different for everyone depending on factors such as your lifestyle, genetics and fitness goals, but there are some foods that are always great options to consider. Tips on what to eat to gain muscle mass. To help gain muscle mass, combine the following foods with fruit and vegetables:. Animal products are usually a great source of protein, especially lean meats like chicken and turkey [2].