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

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