When it comes to building muscle, it's important to focus on consuming a combination of protein-rich foods, complex carbohydrates, and healthy fats. Here are some top foods that can support muscle growth;

1 Lean meats - Chicken breast, turkey, lean beef, and fish like salmon are excellent sources of high-quality protein.

2 Eggs - They are a complete protein source, providing essential amino acids that are important for muscle repair and growth.

3Greek yogurt - A rich source of protein and also contains beneficial bacteria for gut health.

4 Quinoa - A complex carbohydrate that provides both protein and fiber, supporting muscle growth and aiding in recovery.

5 Legumes - Beans, lentils, and chickpeas are not only high in protein but also rich in fiber and other essential nutrients.

6 Nuts and seeds - Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats and protein.

7 Cottage cheese - A low-fat dairy option that is high in casein protein, which is slowly digested and provides a sustained release of amino acids.

8 Tofu and tempeh - These plant-based protein sources are rich in essential amino acids and are suitable for vegetarian or vegan diets.

9 Spinach and kale - Leaty greens provide essential vitamins, minerals, and antioxidants that support muscle function and recovery.

10 Berries - Blueberries, strawberries, and raspberries are rich in antioxidants, which can help reduce exercise-induced muscle damage.

Remember, it's also important to combine these foods with a consistent and progressive resistance training program to maximize muscle-building potential.