Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing”

1) Eggs

Boiled eggs are eggs, typically from a chicken, cooked with their shells unbroken, usually by immersion in boiling water. Hard-boiled eggs are cooked so that the egg white and egg yolk both solidify, while soft-boiled eggs may leave the yolk, and sometimes the white, at least partially liquid and raw.

Hard-boiled eggs are a low-calorie, nutrient-dense food. They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin.https://www.healthline.com/nutrition/boiled-egg-nutrition

2) Avacados

Avocado, a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado, is botanically a large berry containing a single large seed. Researchers found overweight adults who ate avocado as part of breakfast showed improved blood flow, which can influence things like your blood pressure. They also found better after-meal blood sugar and blood-fat levels compared to those who ate the standard meal. Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system. https://www.bbcgoodfood.com/howto/guide/health-benefits-avocado

3) Berries

A berry is a small, pulpy, and often edible fruit. Typically, berries are juicy, rounded, brightly colored, sweet, sour or tart, and do not have a stone or pit, although many pips or seeds may be present. According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.https://m.timesofindia.com/life-style/food-news/what-happens-if-you-eat-blueberries-everyday/articleshow/71923432.cms

4) Yogurt

Strained yogurt, Greek yogurt, yogurt cheese, sack yogurt, or kerned yogurt is yogurt that has been strained to remove most of its whey, resulting in a thicker consistency than normal unstrained yogurt, while still preserving the distinctive sour taste of yogurt. Yogurt, also known as concentrated or strained yogurt, is made by eliminating the whey and other liquids from regular yogurt. Because the straining process reduces the total volume, Greek yogurt takes significantly more milk than regular yogurt to make a batch of the same size.It’s very nutritious, and eating it regularly may boost several aspects of your health. For example, yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management.https://www.healthline.com/nutrition/7-benefits-of-yogurt

5) Salmon

Salmon are native to tributaries of the North Atlantic and Pacific Ocean. Many species of salmon have been introduced into non-native environments such as the Great Lakes of North America and Patagonia in South America. Salmon are intensively farmed in many parts of the world.

Salmon is one of the most nutritious types of fish that offers several health benefits. Rich in omega-3 fatty acids, vitamin B12, and other essential nutrients, salmon is wonderful for hair and skin health. The great taste and excellent health benefits of salmon make it one of the most loved fish in the world.While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.https://m.timesofindia.com/life-style/health-fitness/diet/fish-vs-chicken-what-helps-you-lose-weight-faster-and-why/articleshow/78148854.cms

6) Milk

Milk is a nutrient-rich liquid food produced by the mammary glands of mammals. It is the primary source of nutrition for young mammals, including breastfed human infants before they are able to digest solid food.Cow’s milk is a good source of protein and calcium, as well as nutrients including vitamin B12 and iodine. It also contains magnesium, which is important for bone development and muscle function, and whey and casein, which have been found to play a role in lowering blood pressure. It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein. Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.https://en.m.wikipedia.org/wiki/Milk

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