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You can increase your muscle-building potential by adding these 5 nutrient-dense foods to your diet. Pick your favorites, or follow our one-week muscle-building plan, and make your calories work for you. 

1. BEEF (FROM GRASS-FED CATTLE)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

2. BEETS

A good source of betaine, also known as trimethylglycine, this nutrient not only supports liver and joint health, but also has been shown in clinical research to increase muscle strength and power.

3. ORANGES

Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

 

4. CANTALOUPE

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

 

5. COTTAGE CHEESE

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

 

Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.