Chicken is considered the best food for building breast muscles. It contains less fat and more protein. Whereas just 3 ounces of chicken contains 26 to 31 grams of protein. It can be grilled, baked or stir fried and eaten before or after workout. Taking chicken with brown rice or sweet potatoes also improves energy and recovery.

Greek yogurt contains both whey and casein proteins, which provide the muscles with amino acids for a long time. It contains almost twice the protein as compared to normal curd. It is more beneficial to eat it after workout or before sleeping. You can add fruits, nuts or some honey to it for taste.