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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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. .....
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.
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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. .....
28. Their huge vitamin A content improves eyehealth, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
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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.
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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.
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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.
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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.
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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.
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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. .....
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. .....
37. Pineapples contains a proteindigesting enzyme named bromelein in abundance. It also decreases muscle inflammation and thus is a great postworkout meal. .....
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. .....
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. .....
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. .....
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. .....
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 w .....
