Here are foods which are good for muscle gain and strength.
Whole eggs: Eggs have enormous amounts of the amino acid leucine and protein, which is vital for muscle gain and post-exercise muscle recovery.
Soybeans: Soybeans can boost muscle gains as they contain all nine essential amino acids, making them an essential vegan muscle food.
Pineapple: This is the only food known to contain bromelein, an enzyme that digests protein, which combats post-workout pain, tenderness and swelling.
Yogurt: It is a source of vitamin D, which helps to absorb calcium and phosphorus, and is vital during muscle contractions and for muscle gains.
Garlic: A compound within garlic called allicin reduces the amount of ‘stress hormone’, and in turn helps in muscle gain and improving strength.
Kidney beans: This fibrous and protein-rich food is vital for a healthy gut, and improves the absorption of the nutrients, minerals and supplements required for strong and lean muscle.
Extra virgin olive oil: The fats in olive oil promote protein production for muscle growth, prevent tissue breakdown, and boost insulin sensitivity in your muscles.
Cottage cheese: Cottage cheese contains the slow-digesting protein casein, which allows for a release of amino acids throughout the night, which in turn aids muscle growth.