They cook up in just 10 minutes and can be added mixed in with brown rice, sprinkled over a salad, or eaten as a standalone side dish.

The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

Nuts are a must for any guy struggling to put on muscle weight.

When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein).

Cottage cheese also contains live cultures—also known as Chickpeas should be your anytime carb source of choice.

Nuts are also extremely portable, making them the perfect thing to snack on during the day if you need to increase your calorie intake.

A protein and carbohydrate recovery shake should be the cornerstone of your muscle-building program.

If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas.

This versatile bean contains 45 grams of slow-acting carbs per cup along with 12 grams of fiber.

Rotisserie chicken should be your emergency muscle food.