Top 10 Muscle-building Foods

1. Eggs

Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, 

2. Nuts

Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline.

3. Protein Shake

Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. 

4. Full-Fat Cottage Cheese

Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly.

5. Chickpeas

If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas.

6. Rotisserie Chicken

Rotisserie chicken should be your emergency muscle food.rotisserie chickens provide you with readily available ready-to-eat high quality protein in a delicious package.

7. Lentils

One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. They are also very inexpensive and have a long shelf life.

8. Salmon

Salmon contains both high-quality protein and the long-chain omega-3 fats like EPA and DHA. These omega-3 fatty acids are most well known for their ability to improve heart health.

9. Bison

 Bison meat contains only 2-3 grams of fat per 3.5-ounce serving—beef has multiple times that, averaging 8-9 grams of fat in a comparable cut.

10. Chia Seeds

chia seeds are rich in omega-3 and omega-6 fatty acids, soluble fiber, potassium, and antioxidants. Toss them in a shake, or put it in a bowl of oatmeal.

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