We all know what muscles are and what are the basic functions that a muscle perform. Secondly, we also know it that by lifting weights and doing high intensity workouts we can build muscle. But do you know that to build muscles, along with the timing of nutrition, there are some foods that are more effective than others at helping you build muscle.

Below are a list of foods essential to building muscle:

Eggs: Rich source of protein and provides important vitamins and minerals.

Nuts: They are rich in fibre, Omega 3 fatty acid (lowers LDL levels) antioxidants such as Vitamin E and selenium

Beans: Apart from being a rich source of protein, it is also a good source of both soluble and insoluble fiber.

Yogurt: Rich in protein and carbohydrates, and good for muscle recovery & growth.

Milk: A rich source of protein , calcium, phosphorus, riboflavin and other essential amino acids.

Fish: Contains omega -3 fatty acids and good source of protein.

Water: Water is essential to deliver nutrients to your muscles for growth & repair. So, water is key to building muscle.

Including these ingredients in your diet will recover your muscles and tissues and provide your muscle with nutrients to keep your muscles pumping for longer time.