20 Muscle Building Foods

20 Muscle Building Foods 

In no particular order...

1. Sunflower Seeds
   These are a great source of protein and are full of muscle-building goodness. They also contain vitamin E, a powerful anti-oxidant.
2. Eggs
   A common favorite amongst gym-goers, Eggs contain essential amino acids needed to build and repair muscle. Vitamin D in the yolk also helps you maintain healthy muscle tissue.
3. Pineapple
   A rich source of a protein-digesting enzyme named bromelein. Pineapple is also great at reducing inflammation of the muscle and tissue, so makes for an ideal post-workout snack. How about incorporating Pineapple into a delicious smoothie?
4. Watercress
   Packed full of iron which has been found to reduce muscle fatigue. Also high in vitamin C.
5. Broccoli
   Broccoli is high in vitamin C which helps reduce muscle soreness after a workout.
6. Natural Yogurt (Live)
   Contains probiotics that increase the good bacteria in your gut, aiding protein digestion and being essential for the absorption of other muscle-building nutrients.
7. Ginger
   A study in the Journal of Medicinal Food found that ginger eased muscle pain more effectively than aspirin.
8. Quinoa
   This Peruvian seed contains all the essential amino acids without the fat.
9. Red Pepper
   Red peppers contain generous amounts of vitamin C which aids recovery after a training session.
10. Turkey
    The most obvious on my list. This lean white meat is high in protein and low in fat. Contains glutamine which is an amino acid found in muscle tissue.
11. Papaya
    This fruit contains papain which breaks down protein into smaller compounds.
12. Almond Butter
    Contains muscle-building protein and is rich in magnesium (aids muscle contraction).
13. Ricotta Cheese
    Contains whey protein, the most effective protein at boosting muscle growth.
14. Spinach
    The food of Pop-Eye is a source of octacosanol, a substance that has been found to increase endurance and muscular strength. It is also high in vitamin E.
15. Cucumber
    Contains silica, an essential amino acid found in muscle tissue and increases protein synthesis.
16. Mackerel
    Omega-3 fats prevent protein breakdown after exercise. This is essential because your body needs to store new protein faster then it breaks down the existing protein, in order to build muscle.
17. Beef Jerky
    This muscle-builder is an ideal snack. Packed full of protein, it's perfect for when you are on-the-go.
18. Pesto
    This paste-like sauce made of pine nuts is packed full of protein and essential fats. Enjoy with pasta or on toast.
19. Coffee
    A shot of espresso eases muscle pain. This means you can train harder, for longer. Coffee also speeds up your metabolism, which increases the amount of fat you burn. Be sure to drink lots of water though, coffee is a diuretic.
20. Soya and Linseed Bread
    A single slice of this can contain around 6.4g of protein, making it ideal for sandwiches!