Best foods to eat to gain muscle

Black Beans
1. This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building. .....
Yogurt
2. High in Calcium and vitamin D, this dairy product provides protein for muscle growth and probiotics to aid digestion. .....
Mussels
3. Mussels for muscles! Lowfat, high protein. Mussels contain B12 and selenium, both are essential to the active person. Chow down on these saltwater clams to repair hungry muscles. .....
Cottage Cheese
4. For starters, one cup of lowfat cottage cheese has 28 grams of protein! It also contains high amounts of casein protein, (which provides a sustained protein release over a longer period of time) great for night time. A lowfat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything. .....
Olive Oil
5. This may seem strange, but olive oil is a great source of monounsaturated fats and omega3 fats. These good fats are heart healthy. Olive oil also containsoleocanthal,which in an antiinflammatorycomponent. This helps with muscle pain andinflammation, aiding recovery. .....
Venison
6. You may not eat venison often, but consider this, venison is high in iron and low in saturated fats. This meat is a great source of protein without the excess fat, but with all the taste. .....
Buffalo
7. Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. Its also higher in protein, iron, and amino acids. Sounds like a deal. .....
Apples
8. A great post workout food. Great source of carbs, electrolytes and fiber. Apples are a healthy snack for muscle building. .....
Lentils
9. A very nutritious legume; containing loads of fiber and minerals. This muscle building food provides a great carbohydrate, which is slow burning. These can help power training sessions and replenish lost nutrients. .....
Spinach
10. Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training. .....
Brown Rice
11. Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for athletes. Brown rice can be essentially eaten with any meal which makes it a great source of carbs for building your muscles. .....
Oysters
12. Rich in the mineral zinc, oysters are great for raising a mans testosterone levels. Oysters are also rich in protein, proving the perfect muscle replenishment source. .....
Almonds
13. This nut is a perfect snack for your muscles. Full of protein and fiber, almonds helps you feel full while repairing worn muscles. .....
Bok Choy
14. Almost no calories, yet packed full of calcium, vitamin C, potassium and iron. Throw this leafy Chinese plant into your muscle bound diet .....
Lamb
15. With a 9:1 Protein to carb ratio and slammed with B12 for energy .....
Sweet Potato
16. Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before. .....
Turkey
17. 9 grams of protein per ounce. Low saturated fat content. Plus, its a fairly cheap meat! .....
Bananas
18. Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense. .....
Eggs
19. You can cook them several ways or dont even cook them at all (which is not recommended). Eggs areinexpensive and have about 78 grams of protein per egg. Boiled, scrambled or pouched it doesnt matter. .....
Oatmeal
20. Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet. .....
Peanut Butter
21. Calorie dense, packed with good fats and it has protein. An essential food for growing mass and muscle. Drop the cheeseburger and make a peanut butter and jelly sandwich. This will help you pack on pounds needed for sports or getting stronger. .....
Fish
22. As a lowfat high quality protein, fish is filled with important vitamins and omega3 fatty acids. There are few things you could eat that have so much nutritional value. .....
Chicken
23. A 4oz serving of chicken is 27 grams of protein. Has loads of amino acids, and you can make chicken several different ways (to keep it from getting boring). The chicken breast is low in fats, while the dark meat has higher fat content. The chicken is perfect for muscle building needs. .....
Beef
24. Beef should not be excluded from this list. Beef contains iron, zinc and creatine. As mentioned earlier, Zinc is great for increasing testosterone, iron is one of the most abundant metals in your body and creatine aids in the production of adenosine triphosphate (ATP or energy). Beef is a perfect food for building muscle. .....
Milk
25. Ever heard the acronym G.O.M.A.D? Which stands for, a gallon of milk a day, which is the old saying for hard gainers. Milk works wonders for athletes and body builders. Milk is is nutrient dense, full of protein and contains essential amino acids. Drink a glass of milk any time for muscle gains. Watch as the your muscles grow. .....
Green Tea
26. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags. .....
Water
27. Your body holds water if you dont drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal. .....
Carrots
28. Their huge vitamin A content improves eyehealth, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw. .....
Oranges
29. Vitamin C to fight diseases, magnesium to lower blood pressure, antioxidant betacarotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice. .....
Tomatoes
30. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training. .....
Quinoa
31. South American king of grains. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, its better quality. Eat it post workout with meat & spinach. .....
Broccoli
32. High in cancerfighting phytochemicals and antiestrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale. .....
Berries
33. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal. .....
Papaya
34. Papaya contains papain which breaks dietary protein into easily absorbable compounds. .....
Chocolate Milk
35. Its true! Chocolate milk can help you build more muscle. In a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk was just as effective as sports drinks at increasing total exercise output and delaying exhaustion. .....
Whey Protein
36. Whey protein is a fastabsorbing protein that is best served as post workout drink. Whey protein is the protein contained in whey. It is the watery portion of milk that separates from the curds when making cheese. Derived from cows milk, whey protein is popular among body builders and athletes who use it to stock up on muscles post a workout. Whey protein is a highly digestible source of protein. .....
Pineapple
37. Pineapples contains a proteindigesting enzyme named bromelein in abundance. It also decreases muscle inflammation and thus is a great postworkout meal. .....
Fish Oil
38. The antiinflammatory benefits of fish oil help your body to recuperate faster from a heavy work. Fish oil also speeds up the metabolism rate so you are not only building muscle but losing fat too. .....
Cantaloupe
39. Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fastdigesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts. .....
Whole Grains
40. Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains. .....
Beetroot
41. A good source ofbetaine, also known as trimethylglycine, this nutrient not only enhances liver andjoint repair, but also has been shown in clinical research to increase muscle strength and power. .....
BAGELS
42. Bagels are a concentrated source of carbohydrates (a mediumsized bagel has 4050 g). They also make offseason mass nutrition easy .....
BRAN MUFFINS
43. You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any highfiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a highcarb, proteinrich snack. Fiber in the cereal makes the end product low glycemic or slow burning, which is ideal for bodybuilders who struggle to stay relatively lean while bulking up. .....
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