Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Do NOT drink processed orange juice; it has added sugars. Natural orange juice is delicious already. You should eat the orange, not just drink the juice.
Turkey is a very dry meat because, whereas the leanest red meat has about 4.5/100 grams of saturated fat, turkey has approximately 0. It is also higher in protein than red meat, as is chicken. A slice of turkey breast the size of the average spatula has about 30-35 grams of protein. That's an enormously high number.
There was never anything unhealthy about eating red meat. If you're vegan, that's a completely different issue. The leanest red meat is probably venison (deer), which has so little fat that frying it will only burn it.
Anyway, protein, B12, iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin, but do not add salt. Salt's terrible for you.
If you don't drink enough water, your body will retain it, which means the more you drink, the less your body will bother holding onto. It carries lactic acid out of your muscles and thus helps them recover faster. You'll be able to knock out more reps and more sets if you drink plenty of water. You should drink eight 8-oz cups a day.
They reduce cholesterol, provide you with carbohydrates for energy, and are high in soluble fiber. The Atkins and South Beach diet craze of 2003 and 2004 gave the public the wrong impression about carbs. Yes, if you eat them and then sit down all day, you'll gain fat, but if you work out, eating complex carbs is beneficial to muscle gain, thus: they are pure energy, and if you don't eat enough of them, your body will consume both fat and muscle to meet its energy requirements.
Eating healthy complex carbs gives your body something else to burn instead of your hard-earned muscle: the carbs themselves. Meanwhile, you're pumping up and burning fat. You're going to need the energy, or you will feel deplorably tired.
Michael Phelps eats 14,000 calories every day while training, but he's a very lean 190 lbs at 6'4". He is able to get away with this because he swims 5,000 meters every single day. That's like running a marathon except your whole body is strenuously involved. Phelps loves junk food: burgers and fries, mac and cheese, spaghetti, candy. It is, though, still unadvisable to try this.
The South American “king of grains.” Quinoa is higher in fiber and protein than rice or oats, is gluten free, and I think it tastes better. Buy the whiter quinoa. Like all grains, it has carbs, and you need them. Here is the greatest post-workout snack: quinoa, turkey, and spinach. Eat a heaping handful of each. You know how candy tastes great? Well, that's how your body will feel after this snack.
If you can't find it in your grocery store (I can't), you can order quinoa via the Internet quite easily.
An outstanding anti-oxidant and diuretic. A diuretic promotes the production of urine, which in turn jumpstarts the kidneys into flushing the body of toxins.
Now maybe when you hear "anti-oxidant" you think, "I'm not 80 years old yet. Who gives a fuck?" Well, you should, because when you work out, you consume more than 10 times as much oxygen throughout your body. This causes oxidants to build up in your muscle tissue (and everywhere else) and damage them. You want the damage, because in repairing it, the body makes the muscle bigger and stronger, but consuming anti-oxidants will enable your muscles to fatigue more slowly and rebuild faster.
Green tea also speeds up fat loss, prevents cancer, balances blood sugar and improves circulation. Drink a cup or two in the morning along with a cup of coffee. Coffee, in moderation, is good for you, too.
Since they are the ripened ovaries of the plant, tomatoes are berries, and thus fruits, not vegetables. But they are so important that they get their own entry. Tomatoes have lycopene in high amounts, a very powerful anti-oxidant, and as such, the tomato is an anti-cancer food.
Everyone should cheat on their diet about twice a month. If you work out very hard and heavy, cheat once a week. Cheating gives you something to look forward to and keeps you honest. The healthiest way to cheat in terms of muscle gain and fat loss is to finish your workout and then treat yourself to two slices of your favorite pizza, or a medium-size plate of your favorite pasta, provided that the sauce is tomato sauce and you cook it all with olive oil.
The Rock (Dwayne Johnson) famously cheats twice a year, and eats the following: 12 pan-sized choclate chip pancakes with a whole gallon of whole milk to wash them down; 4 large double-dough French bread pizzas; 21 peanut butter fudge brownies. He can get away with this because he works out for 4 hours or more every day.
Almonds, walnuts, cashews, hazelnuts, peanuts, many others. They contain mono- and polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium. Mixed nuts are very high-calorie, which is great if the food is healthy, so if you're skinny, they are a very fast muscle-gain source.
Apples have pectin, which is extremely good for your heart. The flesh of the apple has anywhere from 1 to 1.5% pectin by weight, but the peel has 30%. Eat the peel. Better heart = longer workout periods.
Not farm-raised salmon, which is fed corn. Wild salmon eat whatever wild salmon eat, and they are one of the best sources of omega-3 fatty acids. They also supply you with 20g protein per 100g serving. Salmon has more natural Vitamin D (not added or in pill form) than any other food known, and you need the D.
Pregnant women need a lot of the D. It is of secondary use, but no less important: it enhances the absorption of calcium, iron, magnesium, phosphate and zinc. Whole milk is a good source of it, too. If you'd like to know, being in the sun does not give you the D. That's because there is no D in the sun's light.
Your skin manufactures about 90% of the D you need, but it will not release the D until activated by ultraviolet radiation. What do you think of all these dick jokes?
The fastest natural protein delivery system. A large chicken egg has about 7 grams of protein. Hard boil them to be sure you're eating the whole thing, and do not discard the yolks. The whites have half of the protein, the yolks most of the cholesterol, but this is DIETARY cholesterol, not the kind that binds to your blood cells. The yolks also have Vitamins A, D, and E.
In short, eggs are great for bulking up your muscle and unless you're trying to win a Mr. Universe competition, they have too little fat to worry about. If you have too much bad cholesterol, burn some fat with exercise and keep eating the yolks. Dietary cholesterol increases your testosterone.
FINAL NOTE: I saved all the animal products for the end, because if you are vegan, you may, in good health, omit the last 4 entries and still consume sufficient protein to build muscle. There is nothing unhealthy about using the powdered whey mixes, but they're somewhat expensive.
Hens do not, however, require roosters to enable them to lay eggs. They will do so regardless, and without roosters, all the eggs will be infertile, which is to say, there are no birds inside, nor were there ever going to be. If you can guarantee that there are no roosters around the hens, then eating the eggs in no way contributes to animal abuse.
High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and is a negative carolic food, which means eating it causes you to lose fat.
This reduces inflammation in the joints, skin, and muscle, so you'll be glad of it after your workouts. It also lowers body fat and increases testosterone levels. You need 9000mg per day, and you might not be able to eat that much fish, so just take the pill form.
Olive oil breaks up cholesterol in your blood. Ever wonder why people who eat a lot of Italian food can get so fat and yet live so long? Olive oil. You can pan-fry your meats in it and the meat will actually be healthier than if you grill it.
Whenever you cook, use it, but you should also put 1 to 2 tbsp on your salads. BE WARNED: the first few times you do this, you may get abdominal cramps. They will go away quickly.
All orange veggies are extremely high in Vitamin A. Vitamin A is what makes them orange, and it's excellent for your eyes. For the purpose of building muscle mass, A supports cell growth, and thus helps your muscle tissue rebuild faster, stronger, and bigger.
Any and all berries: strawberries, cranberries, raspberries, blackberries, blueberries, blackcurrants. All berries are strong antioxidants that prevent cancer, heart and eye diseases, even Alzheimer's. Cranberries and blackcurrants, in particular, are high in almost every essential nutrient.
Buy fresh or frozen, not in jams or jellies. Do not attempt, however, to eat blackcurrants raw. They are 3 times more sour than lemons. You will have to mix the berries, or add a LITTLE sugar. Sugar, by the way, is better for you, in small quantities, than sugar substitutes.
It replenishes your bowels with good bacteria. Buy only plain, low-fat not the added-sugar stuff or the kinds with fruit at the bottom. Add your own fresh fruits.
Extremely high in Vitamin A, more potassium than a banana (for scale), and so many other nutrients that it prevents muscle and bone loss, and even cancer and heart diseases. As with all veggies, eat it raw (which I think tastes better).