1. Eggs: The Sunday breakfast should be made compulsory every day. Do not over do it. Stick to consuming 1-2 eggs. See the difference in your energy levels. The protein content in every egg is 6 to 8 grams. Other than this, eggs are also rich in vitamins, zinc, iron and calcium.
2. Chicken breast: Chicken breast is the most worked muscle, hence it is also the healthiest. It is packed with 30 grams of protein in every 100 grams of chicken breast. Consuming this every day for either lunch or dinner can make a huge difference.
3. Water: Nutrients need fluids to travel to all parts of your body. Water is the best way to hydrate your body. Muscle building is a difficult process and requires the purest form of hydration. Hydration will increase strength, energy levels and aid digestion. The muscle tissue in our body is 75 percent water and needs to be fuelled properly.
4. Oil: The biggest myth in most fitness regimes is to completely cut off fats from your diet, especially oils. Oils like fish and mustard oil are good for body building because they have healthy fats. Fish oil also boosts your metabolism and helps in cutting fats as well.
5. Quinoa: Quinoa is a good source of carbohydrates with 14 grams of protein in every 100 grams. These proteins also contain essential amino acids which help in muscle building.
6. Oats: The low in calorie in food, oats are a good combination of carbs, fiber, proteins, minerals and vitamins. Oats can be consumed in various forms: with milk or water, cooked in the form of rotis or included in your salads.
7. Pineapple: Pineapples contain a protein digesting enzyme named bromelein. This helps in decreasing muscle inflammation and can be consumed as a post-workout meal. Pineapples are often the forgotten fruits when it comes to workout snacks and should be consumed because of its multiple benefits.
8. Spinach: Spinach contains phytoecdysteroids, which aid in increasing muscle growth upto 20 percent according to a research at Rutgers University in 2008. Leafy vegetables help a great deal if you are trying to build muscles and lose fat as they are packed with antioxidants.
9. Sweet potato: Sweet potatoes are an under-rated vegetable that need to be considered as a part of healthy diets. This is because they contain fewer carbs than a medium potato, 23 grams. Sweet potatoes are also good sources of vitamin A, potassium, riboflavin, copper, pantothenic acid and folic acid. All these help in replenishing energy and even boost the muscle building process. Other than this, sweet potatoes also contain 28% more potassium than a banana.
10. Wild salmon: Salmon is a power packed source of omega-3 fatty acids. Omega-3 fatty acids are great as they are healthy fats and also make a good option in making lean muscle. Along with this, salmon also increases metabolism.
11. Whey protein: Whey protein is the purest form of protein and hence our body absorbs it faster than any other form post- workout. This is the watery portion of milk that separates from the curd during the process of making cheese. This is a highly digestible form of protein.
12. Broccoli: Broccoli is a good source of vitamins, minerals, and fiber. Include broccoli in your salad to make the most of this green vegetable.
13. Brown rice: Brown rice contains complex carbohydrates which our body works to break down and consequently boosts our metabolism and burns more calories. This is a great source of carb post workout and is ideal for consumption with any salad or main dish.
14. Cottage cheese: Cottage cheese is a rich source of protein as it contains 28 grams in every cup. Cottage cheese makes us feel fuller for a longer time as the protein breaks down slowly. Including this in your salad, sandwiches or even subzi will be beneficial for you.
15. Chocolate milk: Yes, you read that right. According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, it was found that chocolate milk is as effective as any sports drink in increasing the total exercise output and even delays exhaustion. This means that when you start exercising, your body will not get tired quickly and will have more stamina.
16. Banana: The most popular choice for many body builders, we cannot take banana out of the list. This is because banana contains three types of sugars: Fructose, sucrose, and glucose. These sugars are of prime importance pre-and post workout and training. Bananas do not contain fat and are cholesterol free along with being nutrient dense, making them the perfect pre-and post workout snack.
17. Lentils and chickpeas: If you are a vegetarian trying to achieve muscle building, lentils and chickpeas are essential for you. This is because they contain proteins which your meat eating counter parts get from non-vegetarian sources.
18. Almonds: Almonds are packed with vitamin E which are beneficial for your muscles. They also contain antioxidants and help you recover post workout faster than usual. Almonds are also great sources of protein and fat, making them idol snacks.
19. Watercress: Watercress is majorly high in iron and vitamin C. You can include this in your salad.
20. Cucumber: Cucumbers contains silica. Silica is a component of our connective tissue, making it a cheap muscle building food.
21. Papaya: Papayas contains papain which are responsible for breaking down dietary protein intro easily absorbable compounds. Papayas can be consumed as a pre-workout fruit and also during the day. You can also have it in the form of a smoothie with honey.
22. Turmeric: Yes, the Indian superfood is great for muscle building. This is because turmeric contains curcumin which promotes muscle growth and repair. You can have turmeric in your food or along with milk.
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