1. Eggs

To build muscles, you need to consume eggs. Every chicken egg contains around 7g of protein and has a biological value of almost 100. This means that the higher the biological value the bigger the resemblance between the protein in the food and the protein in the body. This makes it easy for the body to transform it into muscle mass. One of the best post-workout snacks is two eggs.

2. Lentils

Legumes are very rich in fiber and protein, such as lentils that are very high in both. You can find up to 25 grams of protein in 100 grams of lentils. Therefore, a plate of red lentil after your workout is a good way to fuel up again. It is also vegan!

3. Quinoa

This is the ideal ingredient for people who are doing bodyweight training. Did you know that only 100 grams of quinoa can provide you with around 15 grams of vegetable proteins? It is also very rich in magnesium, specifically 275 mg for the same amount of quinoa, helping you with muscle contractions. Make sure that you try one of the so many quinoa salads recipes after your workout.

4. Flaxseed oil

While olive oil is very common among people, flaxseed oil is not. However, this is an important component of the diet plan for someone healthy and fit. This oil is full of omega-3 fatty acids, keeping your brain and heart as healthy as possible. It is also very nutritious and helps reduce inflammation in the body. If you opt for it, make sure that you store it in the fridge!

5. Ginger

Ginger is not only found in sushi bars! This food strengthens your immune system while improving the blood flow to your muscles helping treat muscle soreness. It also endorses the breakdown of lactic acid in muscle tissue, making you recover faster before the next workout.

6. Coffee

Coffee not only boosts your energy levels, but it also increases heart rate and blood pressure to help you get the best of your workout. Make sure you do not consume a lot of coffee, just stick to one black espresso with no milk of sugar before a workout.

7. Cottage cheese

Cottage cheese has a low-calorie level and is rich in protein of good quality as well as carbohydrates. It is also rich in tryptophan, an essential amino acid, helping you sleep better which is crucial for your good performance.

8.  Walnuts

Walnuts and seeds are very important for building muscles. They are not only rich in protein, but also in fat. They are mainly beneficial because of the unsaturated fat content which is very high.