Muscle growth is usually a gradual process that takes a lot of dedication to achieve. It is not just about trying to get those bulging biceps like all those body builders who are probably your inspiration; besides, trying to ape their fitness routines and diets may lead to a quick burn out. Ditch those exorbitantly expensive protein shakes and supplements and try some naturally available foods that are sure to help you with your fitness goals.

Here is a list of simple, no-fuss foods that can get you from flat to fab:

1. Quinoa

A good source of carbohydrates, a 100 grams serving of Quinoa also packs 14 grams of protein along with essential amino acids. This gluten-free food is also easy to digest and is high in fiber, magnesium and iron.

2. Almonds

Just 1/4 cup of almonds contains nearly 8 grams of protein — that’s nearly 2 grams of protein more than your typical egg! Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is specifically known to be involved in energy metabolism and protein synthesis.

3. Paneer

Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than 2 grams of fat. The protein also breaks down slowly, leaving you feeling fuller for a longer time.

4. Banana

Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense.

5. Olive oil

The monounsaturated fat in olive oil helps prevent muscle breakdown and protects joints. Olive oil is rich in monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil is anti-inflammatory and helps with muscle pain and inflammation, aiding recovery, making it a perfect muscle building food.

References:

https://stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/

http://www.menshealth.com/nutrition/muscle-food/slide/3

http://www.foxnews.com/health/2015/04/01/10-best-foods-for-muscle-growth.html