The first rule of nutrition for weight gain is to increase the caloric content of the diet by 10-15%. Plus, to replenish glycogen stores (the main source of energy for muscles), carbohydrates with a low and medium glycemic index are needed. Among other things, to maintain optimal hormone production, the body needs various types of fats – and, of course, proteins. However, it is a mistake to think of a diet for gaining muscle mass solely as eating a lot of protein.
