An effective muscle-building diet requires both protein and carbohydrates in equal measures in order to fuel workouts and provide post-workout recovery. Avoid foods high in added sugars such as desserts and sugary drinks and limit processed grains like white bread and pasta as these are low-nutrient options.

Eggs contain both quickly- and slowly-digesting proteins, with one egg providing 6 g. Additionally, they also offer healthy fats and minerals such as vitamin B12 and selenium.

1. Avocados

Fruits such as bananas and avocados contain relatively less protein than meat but can still help you build muscle effectively. They’re rich in complex carbohydrates as well as healthy monounsaturated fats which provide energy to fuel muscle development.

Bananas contain potassium, which can support muscle function and prevent cramps during exercise. Try consuming one before or after your workout to provide yourself with extra energy and give yourself an edge!

Cottage cheese is an intriguing dairy food, packed with both fast-digesting whey and slow-digesting casein proteins to stimulate and prolong muscle protein synthesis. As well as providing essential protein building blocks, Cottage Cheese also supplies ascorbic acid vitamin that aids normal bodily functions as well as supporting muscular development.

Nuts, particularly pistachios and almonds, make an ideal post-workout snack. Packed full of protein, fats and carbohydrates as well as leucine to aid muscle growth – however nuts contain many calories so be mindful when snacking on them!

Fatty fish such as salmon, sardines and herring can play an essential part in your diet when trying to increase muscle mass. Packed full of omega-3 fatty acids which reduce inflammation while supporting muscle development, they offer great nutritional support when trying to build mass.

2. Beans

Beans provide protein as well as complex carbohydrates and healthy fats; one cup of black beans alone offers more than 20 grams of slow-digesting carbs and 15 grams of protein! [1] They’re also an excellent source of fiber – an important nutrient for both digestive health and muscle growth!

Chickpeas (aka garbanzo beans) provide our bodies with high-quality proteins and carbs that help build muscle mass. Chickpeas boast nine of nine essential amino acids as well as being rich in iron and potassium content. [2] To lower your calorie count and stay on track with weight management goals, create homemade hummus as a dip for veggie sticks or add it into soups or stews for delicious meals that contain them!

Create a post-workout meal full of protein and carbs by cooking up some black, kidney or pinto beans and serving them over salad. Another alternative would be filling a tortilla with beans and cottage cheese before wrapping it like a burrito for an easy snack or lunch on the go.

Though not technically considered a protein source, peanuts are an invaluable muscle-building food for bodybuilders as they contain an ideal combination of proteins, carbs and unsaturated fats to support lean muscle gain. A single 28-gram serving provides 7 g of protein and 6 g of carbs while providing large amounts of unsaturated fatty acids – all essential elements that can contribute to lean muscle gain.

3. Turkey

Protein plays an essential part in muscle building when combined with resistance training and a well-balanced diet. High-protein foods provide energy, aid muscle recovery after hard workouts and provide essential amino acids and minerals needed to fuel growth and support recovery – such as Greek yoghurt, eggs, chicken and turkey which contain plenty of it! Avoid sugary drinks or junk food as these contain empty calories which inhibit muscle growth.

Poultry meat is a rich source of protein with only moderate levels of fat content, making it an excellent way to cut back on excess calories in your diet. Furthermore, poultry provides essential B-complex vitamins like niacin and B3, essential for energy production in cells. Furthermore, poultry provides potassium and zinc which support healthy blood pressure, fluid balance and immune functioning.

Beef is another lean source of protein. Beef offers muscle-building ingredients such as essential amino acids, B-vitamin and creatine. Furthermore, beef provides both saturated fats that promote testosterone production as well as monounsaturated fats that promote cardiovascular health; three ounces of beef provides approximately 16 grams of protein!

4. Sunflower Seeds

Oatmeal seeds are nutritional powerhouses. Not only are they delicious snacks, but these pint-sized nutritional powerhouses pack muscle-building amino acid leucine as well as healthy fats into each bite-size treat! You can add oatmeal seeds or protein shake seeds to oatmeal, protein shakes, salads or any dish for a delicious source of healthy plant protein and essential vitamin K, iron and folate!

Cottage cheese is an excellent dairy-based protein source. One cup provides 16 g of protein and includes both slow digesting casein and fast digesting whey that help promote muscle growth and recovery.

Though protein powder may seem tempting when your diet lacks muscle-building foods, opt for real food instead. Lean meats like chicken and turkey provide low-fat sources of protein packed with muscle-building amino acids; eggs also boast plenty of leucine along with other vital muscle-building nutrients.

Fermented dairy products such as kefir are another excellent protein source, offering an abundance of both carbohydrates and proteins in every cup along with beneficial probiotics. Furthermore, its digestion is much simpler than standard milk making it an easy replacement to water when making smoothies or shakes.