Eggs: Stick to consuming 1-2 eggs. See the difference in your energy levels. The protein content in every egg is 6 to 8 grams. Other than this, eggs are also rich in vitamins, zinc, iron and calcium.
Quinoa: Quinoa is a good source of carbohydrates with 14 grams of protein in every 100 grams. These proteins also contain essential amino acids which help in muscle building.
Oats: The low in calorie in food, oats are a good combination of carbs, fiber, proteins, minerals and vitamins. Oats can be consumed in various forms: with milk or water, cooked in the form of rotis or included in your salads.
Spinach: Spinach contains phytoecdysteroids, which aid in increasing muscle growth upto 20 percent according to a research at Rutgers University in 2008. Leafy vegetables help a great deal if you are trying to build muscles and lose fat as they are packed with antioxidants.
Sweet potato: Sweet potatoes are good sources of vitamin A, potassium, riboflavin, copper, pantothenic acid and folic acid. All these help in replenishing energy and even boost the muscle building process. Other than this, sweet potatoes also contain 28% more potassium than a banana.
Broccoli: Broccoli is a good source of vitamins, minerals, and fiber. Include broccoli in your salad to make the most of this green vegetable.
Banana: Banana contains three types of sugars: Fructose, sucrose, and glucose. These sugars are of prime importance pre-and post workout and training. Bananas do not contain fat and are cholesterol free along with being nutrient dense, making them the perfect pre-and post workout snack.
Cucumber: Cucumbers contains silica. Silica is a component of our connective tissue, making it a cheap muscle building food.
Brown rice: Brown rice contains complex carbohydrates which our body works to break down and consequently boosts our metabolism and burns more calories. This is a great source of carb post workout and is ideal for consumption with any salad or main dish.
Cottage cheese: Cottage cheese is a rich source of protein as it contains 28 grams in every cup. Cottage cheese makes us feel fuller for a longer time as the protein breaks down slowly. Including this in your salad, sandwiches or even subzi will be beneficial for you.