Starting your day with more than just a couple of eggs can help you gain muscles and weight rapidly. Whole eggs provide great protein content which stands at 6 to 8 grams per egg and these are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods.
Chicken breast is one of the most recommended body building foods in any gym. For every 100 grams of chicken breast, you get 30 grams of protein with minimal fat. Chicken breasts are relatively inexpensive, easy to cook and can be served in different styles.
Hydration is an important part of building muscle, even more important than most of the foods. Your body is 70 percent water and your muscle tissue is 75 percent water. Keeping your muscles hydrated will help increase strength, increase energy levels and aid in proper digestion. Aim for about 0.6 ounces of water per pound of body weight
Pineapples are a rich source of a protein-digesting enzyme named Bromelein. It’s also been shown to reduce muscle inflammation, making it a great addition to your post-workout meal. Pineapple also adds taste to your plate making you want to have more of this muscle building food.
A couple of years ago, researchers at Rutgers University showed that phytoecdysteroids contained in spinach can increase muscle growth up to 20 percent. You’d need to eat 2 pounds of spinach per day to reap the same benefits. Spinach can substitute for meat for vegetarian people who are on the run to gain muscles.
Sweet potatoes are a tasty and more convenient option to replenish energy stores and fuel the muscle-building process. Sweet potatoes are rich sources of carbohydrates, which are an essential nutrient for the body and they also help one add on additional muscle. Additionally, they're packed with vitamins and minerals to help you maintain normal blood sugar levels and keep you feeling fuller for long durations.
Almonds provide a good source of protein and fat, but it’s the vitamin E in them that is most beneficial to the muscles. The powerful antioxidant fights free radicals and helps one recover quicker from workouts.
Some might consider this a dessert, but it's also one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. And, the snack is made up of a combination of fast and slow digestion proteins, so you can stave off hunger.
Add broccoli and other fibrous vegetables like asparagus, spinach, tomatoes, sweet corn, peppers, onions and leeks on your post-workout diet. You should eat five to seven servings of fruits and vegetables a day and you can't find a better source of vitamins, minerals and fiber than these sources. All you need to ensure is that you don't overcook your vegetables as it will decrease their vitamin and mineral content
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. Although, it seems too good to be true, chocolate milk can help one build more muscles.