This list was compiled by Charles Poliquin is recognized as one of the most accomplished strength coaches in the world.

  1. Nuts. In particular: Brazil, Walnuts and almonds. Nuts are high in protein, fiber, healthy fats & antioxidants. Studies have shown better body composition in subjects that regularly eat nuts.
  2. Fish. Cold water fish in particular. Cold water fish are high in Omega-3 fats and Protein but also contain muscle building nutrients like creatine and carnitine.
  3. Quinoa. Quinoa is not a grain, but a seed. Of all plant-based foods, it contains a superior amino acid profile, with all 9 essential amino acids represented. Quinoa shouldn’t be eaten at every meal (due its still relatively high glycemic index) but it makes for a great addition to a post workout meal.
  4. Berries such as blueberries, cherries and raspberries. Given their high concentration of anti-oxidants, berries can accelerate recovery from intense training. They also improve insulin sensitivity and help manage blood sugar.
  5. Coconut Oil. Coconut oil is anti-inflammatory and does not increase cholesterol levels. In fact, research shows that eating coconut oil can actually improve cholesterol levels. It is also a very stable oil at high temperature and therefore makes a great cooking oil.