What is the best diet to follow for muscle gain?

To gain muscle, follow a diet rich in protein, healthy fats, and complex carbohydrates. Include foods like:

• Lean meats: Chicken, turkey, and fish provide essential protein.
• Whole grains: Brown rice, quinoa, and oats supply energy.
• Healthy fats: Avocados, nuts, and olive oil support recovery.
• Vegetables: Provide vitamins and fiber.

Aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily, and don't forget to stay hydrated!