2 - Almonds. The vitamin E in the way that is best absorbed by your body is contained there. It’s an antioxidant which prevents from free-radical damage after the exhausting training. And the more this vitamin is contained in your diet, the better your muscles will recover and grow. Two handfuls of almonds a day would be enough for that. In addition, it lowers the risk of Alzheimer's disease.

3 - Salmon is a huge source of omega-3 fatty acids and high-quality protein. It’s important for muscle building as your body should get more protein than it destroys. Moreover, the salmon lowers the risk of heart diseases.

4 - Yoghurt. It combines protein and carbohydrates, which is useful for recovering your muscles after the workout. It reduces body fat and lets your muscles grow faster.

5 - Beef is the source of iron and zinc, two main muscle-building nutrients. And the selenium, also stored there, reduces the chance of cancer.

6 - Olive oil. A lot has been told about its use. It prevents muscle breakdown and improves the condition of your whole body by decreasing the rates of cancer and heart disease.

7 - Water. 80% of our muscles contain of it. And even the decrease by 1% can influence muscle restore and your performance in general. The more dry you are, the less protein your body can use for building the muscle. So, don’t forget to drink water during the training! Moreover, those who drink over 8 glasses of water a day are less undergo to the heart attack.

8 - Coffee. The caffeine has the effect of stimulating the muscles directly. In addition, it lowers the risk of Parkinson's disease. But if you have a high blood pressure, you’d better not drink it.

9 - Cottage cheese is extremely rich in protein and is a very useful bodybuilding snack which can be eaten almost with anything.

10 - Brown rise is the base of many diets for bodybuilders. It’s a source of carbohydrates which provide the athletes with the energy that releases slowly.