Eggs consist of high quality protein acting as the gasoline that starts that muscle-building fire. 

Lean beef is an important ingredient to building muscle. Beef contains ion zinc, and B-vitamins, which are all staples in muscle growth. 

You may have seen people try the cottage cheese diet. Cottage cheese is almost entirely pure casein protein, which means it's perfect for muscle maintenance. 

Chicken is another source of high quality protein that is almost always readily available. It's a great food for muscle maintenance and bone health.

Fish, such as salmon, includes a ton of Omega-3 fatty acids that are known for improving your heart health. But, those Omega-3s also inhibit muscle breakdown.

A variety of nuts are a must-have snack for anyone looking to put on some muscle weight. They are the perfect mix of protein, fiber, and fat, so grab some to go

while you run your errands throughout the day.

Grab some plain greek yogurt for breakfast or a snack if you're looking for a healthy and muscle building treat as it is even richer in protein than the regular

variety.

Oatmeal is a great source of carbohydrates due to its low glycemic index, which decreases hunger and helps with fat loss. With its constant source of carbs, oatmeal in the morning will

help with muscle preservation.