7 Muscle Foods for Men

•    Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids.

•    Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium.

•    Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids.

•    Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.

•    Eggs contain all of the essential amino acids

•    Nuts - unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.

•    Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.