Muscle Building Food
 

Proteins are needed to build muscle stronger and bigger as a result of training. Carbohydrates are necessary for muscle growth and recovery. Calories a crucial to the body's potential to build muscle. Here are some groups of food that are rich in these nutrients for effective and efficient muscle building.

1) Rice (brown, white, cakes)
2) Cherries
3) Bananas
4) Potatoes
5) Beans
6) Squash and zucchini
7) Spinach
8) Eggs and egg whites
9) Turkey
10) Chicken
11) Ground bison or grass fed beef
12) Dairy products like milk, cottage cheese, yogurt
13) Whey and casein protein powders

Is grass-fed a must? Seems a bit specific :P

Banana is good I like banana shake.

grass fed beef is great if you can find it! I know here in Canada, especially in Atlantic Canada, it's next to impossible! You have to find a individual farmer that raises his cattle that way. Same goes for grass fed butter/butter oil. I usually end up ordering mine offline. But awesome stuff if you can get your hands on it!
other than that, great list of foods! Most are definitely staples in my diet.

That will be great option.