Protein v/s carbs.

Mass-building requires energy, through high carbohydrate intake. "To gain mass, you have to ensure you're getting enough protein to rebuild muscle tissue damaged through training, but you also have to eat a lot of carbohydrates because gaining size requires you to fill your muscles with glycogen,"

#Protein
Your body, after water, is largely made up of protein. Protein is used by the body to build, repair and maintain muscle tissue.

Protein consists of amino acids, usually referred to as the "building blocks of protein." There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet.

Protein is essential for growth and the building of new tissue as well as the repair of broken down tissue—like what happens when you work out.

#Good Food Choices For Protein
Lean beef
Chicken
Turkey
Fish
Low fat dairy

#Carbs
Carbs should be the first nutrient you focus on since your muscles need to be fuelled to do the work that stimulates them to get bigger. Add a source of carbohydrate, such as whole-grain bread, cereal, rice, quinoa, pasta and sweet potato, fruit to all meals and snacks.

Post-workout snacks should include protein (10 to 20 g) and carbohydrate; protein powder mixed with water is not enough. That's because carbohydrate triggers an increase in insulin, a hormone that stimulates the uptake of amino acids by muscle cells. Options include a protein shake made with whey protein, almond milk and a banana, two cups of fruit salad and 3/4 cup Greek yogurt or a turkey (3 ounces) sandwich.

Before a strength workout, eat a carbohydrate-rich snack that includes at least 6 g of protein to enhance post-exercise muscle repair. You'll find 6 g of protein in a hard-boiled egg, 2 egg whites, 1/4 cup nuts or 3/4 cup regular yogurt. And don't skimp on the carbohydrates; remember you need extra calories to gain muscle.
#Good food choices for carbs
sweet potato
milk
whole grains
legumes
pop corns