BEST FOODS THAT HELP YOU TO GAIN MUSCLES

Water 
Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Drink 2 cups of water with each meal.





Milk

Milk works wonders for athletes and body builders. Milk is is nutrient dense, full of protein and contains essential amino acids. Drink a glass of milk any time for muscle gains. Watch as the your muscles grow.






Bananas
Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense




Eggs
Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.




Chicken Breast

For every 100 grams of chicken breast you get 30 grams of protein, with minimal fat. They are relatively inexpensive and easy to cook.







Tuna and Other Fish
High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism.


Brown Rice
Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for athletes. Brown rice can be essentially eaten with any meal which makes it a great source of carbs for building your muscles.


Almond
his nut is a perfect snack for your muscles. Full of protein and fiber, almonds helps you feel full while repairing worn muscles.