Healthy food the way to a healthy body

Protein

Protein helps to build and maintain muscle. Protein is made up of 20 amino acids, nine of which are essential and that your body must derived from food. You need these essential amino acids to build muscle; you'll find them in foods such as meat, chicken, turkey, duck, fish, whole eggs and dairy products. Non-animal protein sources include beans, nuts, almond milk, lentils and legumes.

Fats

Saturated fats from meat, whole eggs and dairy products help in the production of hormones such as muscle-building testosterone. Coconut oil provides medium-chain triglycerides, which are metabolized in the body as energy for your muscle-building workouts, bodybuilder Ivan Blazquez writes for the Bodybuilding website. Omega-3 essential fatty acids, meanwhile, found in eggs, fish such as mackerel, tuna and salmon, hemp seed oil and flaxseed oil, help control levels of bad cholesterol and are necessary for growth and development , the University of Maryland Medical Center explains.

Carbohydrates

Complex carbohydrates such as oats, whole-grain bread, pasta, yams, sweet potatoes, quinoa and brown rice provide slowly released energy to power your muscle-building workouts. Avoid simple and refined carbohydrates such as white rice and white flour products. These are rapidly assimilated and cause a sugar and insulin spike, which makes you gain fat.

Fruits and Vegetables

Fruits and vegetables contain vitamins and minerals which play important roles in maintaining your health. They are high in antioxidants, which scavenge free radicals released during your intense muscle-building workouts, thus ensuring quicker recovery and enhanced ability to gain muscle. Fruits and vegetables also contain fiber, which helps digestion and elimination of waste products.