Eggs; Eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain. B vitamins are also critically important for a variety of processes in your body, including energy production
Salmon; Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, 1.5 grams of omega-3 fatty acids, and several important B vitamins. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs
Chicken breast; There’s a good reason why chicken breasts are considered a staple for gaining muscle: They’re packed with protein. Each 3-ounce (85-gram) serving contains about 26.7 grams of high quality protein
Greek yogurt; While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins
Tuna; tuna provides large amounts of omega-3 fatty acids, which may support muscle health. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age
Lean beef; Beef is packed with high quality protein, B vitamins, minerals, and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training
Shrimp; Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth
Soybeans; Soybeans are a particularly good source of vitamin K, iron, and phosphorus. Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions
Cottage cheese; One cup (226 grams) of low fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle building amino acid leucine.
Tilapia; A single (87-gram) fillet provides around 23 grams of protein, along with good amounts of vitamin B12 and selenium. Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need to gain muscle