Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked. Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food.

COTTAGE CHEESE (organic). Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

BEEF. For decades beef has remained at the top of the list of best muscles building foods for good reason! Beef contains a muscles building cocktail of protein packed with essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

BEETS. A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.Beets also provide an NO boost which can ehance energy and aid recovery.

SALMON. Salmon contains both high quality protein and the long chain omega-3 fats EPA and DHA. These omega-3 fats are most well known for their ability to improve heart health but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish then make sure to take a fish oil supplement to reap these benefits

ORANGES.Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

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