Spinach
A couple of years ago, researchers at Rutgers University showed that the phytoecdysteroids contained in spinach may increase muscle growth up to 20 percent. You’d need to eat 2 pounds of spinach per day to see the same benefits. Spinach can be the substitute for meat for vegetarian people who are on the run to gain muscles.
Broccoli
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.
Pineapple
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 like your food and most likely you will end up eating more of the muscle building foods.
Chocolate Milk
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.
Sweet Potato
Sweet potatoes are one of the tastier and more convenient options to replenish energy stores and fuel the muscle-building process. Sweet potatoes are rich source of carbohydrates which are an essential nutrient for your body, and they also help you 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 longer.
Almonds
Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.
Cottage Cheese
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.
Carbohydrates
Carbohydrates are very important for bodybuilding as well. Carbohydrates basically give you energy for you to work out and go about your day. Any excess carbohydrates will be automatically turned into fat so don't eat more than you can use. There are two types of carbohydrates, simple and complex. Sugar is an example of simple carbohydrates and bread is an example of complex carbohydrates. It is recommended that you consume complex carbohydrates because it is more beneficial than simple.
Water
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 around 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.
