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Peanut Butter
Besides being packed with protein, essential fatty acids, vitamins, minerals and dietary fiber. Peanut butter is the muscle-building food that is also known to help support the repair of muscles after injury.

Cold water fish
When it comes to getting lean and packing on the muscle, cold water fish swims far ahead of its competitors. The fish is extremely high in protein. Another plus that will get you hooked is that the fats found in fish are healthier compared to other protein counterparts, chicken and beef.

Chicken
Can we say any more about this bodybuilding bird that has become a gym rat's best friend? Chicken has a good protein-to-fat ratio. chicken breast is approximately 200 calories, 20 g of protein and only two grams of fat. It's one of the most versatile foods for salads, wraps, sandwiches or even on it's own. Whatever your fitness goal, this bird has got you covered.

Eggs
These quick and easy treats are staples to the any fitness meal regimen. They are loaded with approximately 7 grams of protein at the very low cost of only 60 calories per medium-sized egg. It's also important to note that eggs are high in BCAAs, which aids in muscular growth and development. Be sure to include a few of these in your daily dietary arsenal.

Broccoli
Broccoli has more vitamin C than an orange and contains high amounts of antioxidants that will help to repair your muscles and bulk up your immune system. It also contains phytochemicals which have anti-estrogen properties that help lower estrogen levels, increase testosterone and help fight off body fat storage.

Beef:
Beef is a tried and true go-to among those looking to add size to their frame, while simultaneously staying lean. Approximately 100 grams of beef contains 30 grams of high quality protein and is a strong source of creatine and L-carnitine, which have both been shown to boost cardiovascular health and aid in muscle growth. You wonder why gym goer's have been coined "meatheads." But before you run to your local butcher, take these quick tips: Always ask to have your meat wrapped in paper as opposed to plastic and opt for the leanest cuts such as top round and flank steak.

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Mens Fitness.