10 best foods for muscle growth :

Almonds:

These nuts are exceptionally a dense powerhouse of essential vitamins, minerals and antioxidants that will aid the body in muscle growth and staying slim. Eating these nuts can lead to more energy and stronger muscles. 1/3 cup of almonds delivers 271 calories, 10 g of protein, 10 g of carbs and 23g of fat.

Turkey:

Turkey breast is absolutely great for bulking up your overall muscle growth. It is high on protein, low fat and slightly higher in cholesterol than most lean meats and fish. One serving of Turkey breast delivers 34 calories, 14% fat, 16% carbs and 70% proteins.

Red meat:

Adding lean cuts of red meat to your diet is an excellent way to help muscle growth. Red meat is also a rich source of dietary iron that helps maximize athletic performance.

Eggs:

Eggs are convenient food that is fast and easy to cook. To stay really fit and healthy, it is best eating the egg whites and occasionally the yolk. The protein in eggs has the highest value. Calorie for calorie is what you actually need for muscle growth. Eggs are rich sources of vitamins and minerals. They are packed with riboflavin, vitamins B6, B12, D and E, iron, phosphorus and zinc.

Spinach:

Spinach is a well known green vegetable that is rich various vitamins and nutrients such as calcium and iron. New research says that nitrates from vegetables like spinach make muscles stronger.

Yogurt:

Yogurt is the perfect combination of protein and carbohydrates that is extremely good for exercise recovery and muscle growth. Studies have shown that yogurt in one of the few foods that has conjugated linoleic acid, a special type of fat that aid to reduce body fat.

Quinoa:

Quinoa is a typical high protein grain which is not a rice or couscous. It can be sweet and savory; has a nutty texture and rich flavor. It is one of the best additions to your daily diet especially for boys who are trying to build lean muscle using natural ingredients. This protein is made up of all 9 essential amino acids which means it’s a complete protein that will help build and repair your muscles. It contains only 3 grams of fat for ¼ cup serving and is cholesterol and gluten free.

Oatmeal:

Oatmeal is an excellent carbohydrate diet that packs in an abundance of fiber and carbs which is ideal for the diet of bodybuilders. While protein is definitely the most important, carbohydrates and fats too play a vital role in muscle building process.

Salmon:

When it comes to muscle growth, fish really tops the list especially Salmon is a protein powerhouse yielding around 25 grams of protein per 100 gram serving. It is also amazing loaded with omega 3 fatty acids and heart healthy monounsaturated fats. Salmon is an excellent source of vitamin D.

Chickpeas:

Chickpeas or Garbanzo beans are another great food for muscle growth. They are excellent choice to be included in your diet as they contain carbohydrates and loaded with fiber. You can eat them boiled or cook to make a yummy hummus.

You could also include other foods like berries, flax seeds, broccoli, tomatoes, carrots, oranges, apples etc in your diet that aid in muscle building.