
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.
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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
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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.
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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.
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Tuna and Other Fish
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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.