FOODS YOU NEED TO EAT TO PACK ON MUSCLE

EGGS: egg protein is the best protein source available. eggs have the highest biological value of all foods. this means that your body uses the protein from eggs better than any other protein source. a couple of yolks a day are perfectly fine... you shouldn't worry about cholesterol if you don't eat sugar.

ALMONDS: contain the best absorbed form of Vitamin E. they combat free radical damage and help your body recover from hard workouts. 1/4 cup contains 8g of protein and they are also rich in magnesium which is involved in protein synthesis.

COTTAGE CHEESE: contains a very precious form of protein called casein. casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. this is useful especially for people who have no choice but to go long periods without eating. cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. buy the nonfat/low-fat versions...1/2 cup contains 14g of protein for only 80 calories.

SALMON: high in omega-3 fatty acids which decrease muscle breakdown post workout. this is essential for recovery since our entire goal post workout is to stop muscle breakdown and increase protein absorption. boosts brain and heart health.

COFFEE: research has shown that lifters who regularly consume coffee have a 9% increase in muscle output during high intensity activity. this is because coffee works as a stimulant so you can perform better and more.

GRASS-FED ORGANIC BEEF: 100g of beef contain a whopping 27g of protein! beef differs from other meats in its mineral and vitamin content. it's rich in vit B12, zinc and iron.. all crucial for muscle growth. plus, if it's grass fed,it is rich in CLA which may help lower body fat.

CHICKEN: chicken is a superstar for building muscle. it's a lean meat packed with protein which is important for muscle maintenance and growth.

WHEY PROTEIN: it is easily digested and contains all the amino acids you need to help build muscle. having it right after your workouts can be very effective for muscle mass gains. do not rely on it completely though. it’s more important to get high quality protein from whole foods, and use whey protein as a boost. 

OATMEAL: an ideal source of carbs because it has a low GI value and it is minimally processed. 

GREEK YOGURT: low in fat, contains 20g of protein per cup. rich in leucine, an aminoacid that supports fat-loss.

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