1.Skinless Chicken
Skinless chicken is one of the richest sources of good quality protein, which is not only important for muscle building but is also essential for muscle maintenance and repair.
 
2.Low fat milk Cottage Cheese
 Cottage cheese contains mainly casein protein, which is a slow digesting protein and is therefore essential for muscle building. It’s a good choice of nutrition if eaten during dinner time as it will ensures the supply of amino acid throughout the night thus preventing muscle catabolism. Moreover the growth hormones are also at its peak during night therefore feeding the muscle at night will get you great results.  Besides protein it is also a rich source of vitamin B-12, phosphorous and calcium.

 3.Egg Whites
Egg protein have very good biological value (BV) proteins i.e 100 as oppose to vegetarian protein (whole wheat) with BV of 64.  Egg protein also has the perfect amino acid pool essential for muscle building. However, it’s a slow digesting protein so ideally it should not be taken as post workout meal or food when the demand of fast acting protein is at its peak.
 
4. Fish
 Fish are among the richest sources of protein and also they are low in fat, Moreover fish are also among the richest sources of omega 3 fatty acids which are essential for overall health and also help to maintain muscle integrity.
 
5.Whey Protein
 Whey proteins have the highest biological value (BV) more than egg protein i.e 104. Whey Protein is the most fast digesting source of protein which is quite popular among bodybuilders and sports players. Due to its fast digesting property it is an ideal drink to be taken post workout to get good results.