There is a simple answer to the question of foods that build muscle and there is a complicated answer. In the simple answer it is the basics like eggs, almonds, olive oil, salmon, steak, yogurt, water, and milk. But that does not solve the problem of getting the balance right which is the complicated answer.

To start one needs to understand that to build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Believe it or not eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

As part of the complicated answer to the above question of foods to add muscle we will be looking at the ten best sources of quality protein that will build muscle, but you should know that there are a lot more.

To start whole eggs are cheap & rich source of protein: In a 7g/egg you get the yolk which contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: its corn/grain fed. Go with wild salmon.

Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.

Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.

Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery's article on Meat.

Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale.

For more information go to Gain 5 Pounds of Muscle in 2 Weeks

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