Some of these may be lurking in your fridge and something you purchase in your weekly shop – other may be unknown to you. All of the items listed  will have the power to push your gains forward packing a high protein punch.

In dieting or bulking, eating well is the most important factor in achieving your ideal physique. When working out, it is all about having the perfect programme – whilst out of the gym you should be as meticulous as you are in the gym with what you are putting in your stomach.

There’s no reason to eat chicken and rice (bro meals) for every meal of the day. Among the best muscle building foods are some you may have never heard of or tried, so if you are tired of what you eat daily, try adding any of the following into your diets.

1 – Mackerel

Mackerel comes from the same family as tune but has a higher omega-3 content helping with inflammation generated by intense workouts.

2 – Beets

Nutrients found in beets have been found to improve performance – eating 2 medium sized beets an hour prior to exercise can improve performance and reduce the levels of exertion.

3 – Greek Yogurt

A firm favourite in the bodybuilding world, as greek yogurt contains a high concentration of casein, which is a slower digesting milk protein that provides the body with a steady increase in amino acid levels.

4 – Kimchi

Kimchi, is a traditional Korean dish that consists mainly of cabbage, onions, garlic and spices. It can be used to improve your bodies composition as it has less to do in the digestive system. 

5 – Almonds

Almonds contain more protein and finer than most other nuts. One small portion of almonds can contain around 160 calories and 6 grams of protein. 

6 – Vinegar

Developing a leaner, more muscular body requires nutrients to be sent towards your muscles as opposed to your fat cells. Including vinegar in your diet can help as it can help to store higher carb meals as muscle glycogen.

7 – Pea Protein

Whey and casein protein powders are the most popular form of powdered protein because of the convenience. Switching up your protein variations can be vital to reduce the overuse of whey proteins. Pea protein is easily digestible, with a healthy ratio of essential amino acids including high levels of branched chain aminos and glutamine.

8 – Kefir 

Kefir is a dairy product that is produced through the fermentation of lactose making it a viable drink for those with lactose intolerances. Kefir contains a unique mic of probiotics and bioactive peptides that allow it to produce muscle building benefits.

9 – Lentils

Lentils are a brilliant source of finer, protein and slow digesting carbs. One cup of cooked lentils contains 200 calories, 16 grams of protein and 15 grams of fibre. 

10 – Broccoli

High volume, low calorie foods such as broccoli and cabbage are ideal for those on muscle building diets as they can help with the onset of feeling full and satisfied.