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Muscle Building Foods

Food	Examples	Nutrition Facts	Main Benefit to Bodybuilders
Beef (lean)	Beef Pot Roast, Beef Tenderloin, Buffalo, Flank Steak, Lean Ground Beef, Pork Loin, Round Steak, Venison	Excellent source of protein. Also a good source of  B vitamins, creatine, iron, selenium & zinc.	Build Muscle
Chicken Breast (skinless)	NA	Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6.	Build Muscle
Cottage Cheese (nonfat or low fat)	NA	Good source of protein. Also a good source of phosphorous, riboflavin & selenium.	Build Muscle
Eggs	NA	Excellent source of protein. Also a good source of phosphorous, riboflavin & selenium.	Build Muscle
Fish	Cod, Halibut, Salmon, Shellfish,  Tuna	Excellent source of protein. Also a good source of niacin, omega-3 fatty acids, selenium, vitamin B6 & vitamin B12.	Build Muscle & Promote Health
Fruits	Apples, Avocados, Bananas, Berries, Cantaloupe, Oranges, Pears, Peaches	Excellent source of antioxidants, minerals, phytochemicals, & vitamins.	Promote Health & Prevent Cancers
Milk	Cows Milk	Excellent source of protein, calcium, lactoferrin & vitamin D.	Build Muscle
Oats/Oatmeal	NA	Excellent source of fiber, minerals, and  B vitamins. Also low glycemic index.	Energy, Protein Sparring & Promote Health
Turkey Breast	NA	Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6.	Build Muscle
Vegetables	Asparagus, Beans (black beans, kidney beans, pinto beans), Broccoli, Cauliflower, Carrots, Celery, Corn, Lettuce, Mushrooms, Peas (lentils, split peas), Spinach, Sweet Potatoes/Yams, Tomatoes	Excellent source of antioxidants, minerals, phytochemicals, & vitamins.	Promote Health & Prevent Cancers
Whole Grains	100% Whole Wheat Breads & Pastas, Brown Rice,	Excellent source of fiber, minerals, and  B vitamins. Also low glycemic index.	Energy, Protein Sparring & Promote Health
Yams/Sweet Potatoes	NA	Good source of fiber, manganese, potassium, vitamin B6, & vitamin C.	Energy & Protein Sparring

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