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Foods that build muscle are rich in protein, which can be from an animal source (like meat and eggs) or from a plant source (like beans, avocado, tofu and peanuts). Some foods that contain high levels of protein include chicken breast, salmon, and tofu.

The food choices these days are overwhelming. The supermarket next door is stuffed with every kind of food you can imagine. Not all of those foods are healthy. And when it comes to fitness, there are certain foods that give you the right kind of energy and help you with your athletic performance.

The foods listed below are important for your fitness and should be in your regular diet. These foods will give you the much-needed fuel you need for your athletic performance and muscle building:

1. Banana

Banana is a fantastic snack that is also portable. Bananas are a rich source of two very important nutrients – potassium and fibre. Potassium helps regulate blood pressure and fibre is excellent for food digestion and absorption. Bananas also help with keeping your muscles from cramping since they are a natural antacid.

2. Beef

Good lean beef has zinc, high-quality protein, and iron. Make sure you choose lean cuts like flank, shank, round and chuck. Also, make sure you get rid of all the excess fat before you cook it. In order to prevent the meat from cooking in its fat, broil or bake it on a rack.

3. Broccoli

Broccoli is one of the most nutritious foods. There is plenty of vitamin C and fibre in it. On top of that, it is a very good source of iron, magnesium, calcium and folic acid.

4. Chicken

Chicken is very low in fat. It contains vitamin B6 which aids in protein metabolization. Among other nutrients, it has iron and zinc. You can cook the chicken with the skin on it because the skin fat does not affect the meat. Remove the skin after cooking. This will help keep the chicken moist.

5. Oatmeal

This is an excellent source of fibre that dissolves very easily. Adding oatmeal to a low-fat diet reduces cholesterol significantly.

6. Brown Rice

Brown rice is rich in complex carbohydrates. It has twice as much fibre as white rice. It also has many other nutrients, like magnesium, zinc, vitamin B6, protein, and selenium, that white rice does not have.

7. Corn

Corn is an underestimated food that contains fibre and carbohydrate. Corn also has very very little fat.

8. Salmon

Salmon is full of omega-3 fatty acid. Some studies show that omega-3 fatty acid is good for your heart and may provide protection against heart diseases. Eating salmon twice every week is enough for you to avail its health benefits. Salmon is also a very good source of selenium. Selenium may become handy when it comes to cancer prevention.

9. Water

Water is the most crucial nutrients your body needs. Water takes part in almost everything that happens within your body. Your body also loses water fast. You should drink 8 to 20 ounces of water fifteen minutes before working out.

10. Potato

There is very little doubt that potato is an underrated food. In addition to having a lot of complex carbohydrates, it also has a lot of potassium and iron. It also has a lot of copper which most people lack.

11. Beans

Fibre is very important for keeping cholesterol and blood sugar levels in check. Beans have a lot of soluble fibre. Beans are an excellent source of folic acid and protein.