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.

Flax seeds: Linseed seeds contain healthy fats, proteins and lignas which help in increasing muscles strength. They also maintain digestion and keep the body active for a long time.

Pumpkin seeds: Pumpkin seeds are a good source of zinc, iron and magnesium. These minerals strengthen muscles as well as remove fatigue.

Sunflower seeds: Sunflower seeds contain protein, vitamin E and antioxidants. They are very beneficial for muscle growth and also detox the body.

Sesame seeds: Sesame seeds are rich in calcium and phosphorus, which makes not only bones but also muscles strong. Eating sesame in winter provides double benefit.

Watermelon seeds: Watermelon seeds are rich in protein, iron and magnesium. They give energy to the body and work as natural supplements for muscle building.

Hemp Seeds: Hemp seeds are considered to be the best source of plant-based protein. Amino acids present in these are very important for repairing and growth of muscles.