Eggs - The yolk is where the majority of the nutrients are: half of the protein, vitamins A, D and E. They also contain cholesterol, which naturally raises your levels of testosterone and gives you more strength.

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Fish oil - This oil reduces inflammation, helps you burn fat, and increases your levels of testosterone, helping you to be at your best when you work out.

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Salmon - One of the best sources of omega 3, and it contains 20 grams of protein for every 100 grams. Salmon is a favorite for those who like working out.

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Red fruits - Red fruits contain a lot of antioxidants which prevent illness and are an excellent choice to eat after exercising.

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Yogurt - Yogurt contains bacteria which is good for your gastrointestinal health, something which is fundamental for those who want to have a healthy, lean body.

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Flaxseed - Flaxseed is a source of fiber, protein, and omega 3. All of these are indispensable for anyone who wants to put on muscle.

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Olive oil - Extra virgin olive oil comprises 70% of monounsaturated fats which help protect against heart disease as well as helping the body during exercise.

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Mixed nuts - Mixed nuts are intensely calorific, which make them an excellent choice if you are skinny and looking to gain more muscle.

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Red meat - Red meat is rich in protein, vitamin B12, iron, zinc and creatine. Eating it will definitely help you in your quest for muscle definition.

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Broccoli - Broccoli is rich in soluble fiber and low in calories, helping the body to lose fat when building muscle.

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Spinach - Spinach prevents the loss of muscle and bone, as well as cancer and heart disease. As it also contains a great number of nutrients, it's one of the best foods to eat if you want to put on muscle.

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Turkey - If you don't think that saturated fats are good for you, then you should try eating turkey. Most meat contains around 4.5 grams of saturated fat for every 100 grams, whereas turkey breast contains close to 0 grams.

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Quinoa - Quinoa has more fiber and protein that rice or oats, and for this reason it is indispensable for people who want more defined muscles.

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Oats - Oats reduce cholesterol and contain carbohydrates with a low glycemic index, which is good for when you're working out.

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Tomatoes - Tomatoes contain a lot of lycopene, which prevents cancer. This makes them a good food to eat after working out.

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Orange - Oranges are rich in vitamin C, which are good for combating illness, magnesium which is good when it comes to lowering blood pressure, and antioxidants. Besides being good for hydration, it's also good if you want a healthy body and strong muscles.

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Apple - Apples contain pectin, which help with weight loss and staving off hunger. It's a good one for anyone who wants to gain muscle.

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Carrot - Carrots are rich in fiber, low in calories, and help the body to burn excess fat.

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Water - Drinking water prevents liquid retention, helps muscles recuperate and stops you getting dehydrated when you're working out.

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Green tea - A strong antioxidant and natural diuretic, green tea also helps burn fat, prevents cancer, and helps blood sugar levels.

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Tofu - Like all foods made out of beans, it has a high concentration of protein and calcium, protecting muscles and bones.

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Banana - Before you work out you need a lot of quick energy from food which is high in carbohydrates. Banana is an excellent choice as it contains potassium, a mineral which helps energy reserves in the muscles.

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Whole grains - Eating carbohydrates with a low to medium glycemic index is always good. Examples include whole grain bread and pasta. They're high in fiber, stop you feeling hungry, and release energy slowly.

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