Not everyone wants to be a competitive bodybuilder, but we all want to be as fit and healthy as possible. The normal dietary needs of an active person; someone who has a regular training regimen is about twenty percent of calories from protein, forty percent from complex carbohydrates (as opposed to simple carbohydrates like starch and sugars), and the rest from fats and fibers. A serious bodybuilder could increase protein to more than 25 percent with fewer carbohydrates.

Muscles are built by eating lots of protein and exercising frequently and vigorously. In order to exercise, we must have energy, therefore a list of the best foods for muscle building will include some complex carbohydrates and unrefined natural sugars, such as those found in fruit.

Slower digesting carbohydrates take longer to break down into energy, so they do not spike blood sugar or increase insulin requirements. Because they slowly enter our bloodstream, these carbohydrates produce fewer hormones and fat-forming enzymes. Quickly digesting carbohydrates like refined starches and sugars will spike your blood sugar and dissipate very quickly. They will make you fat and their impact on your energy is very short-lived.

Here are some foods that contribute to muscle development:

Buckwheat noodles: Japanese soba is a common form of buckwheat noodles. They can be used as a base for a dish or mixed in a salad or with vegetables and meat as a main dish. These noodles are very low in calories and contain almost zero fat.

Lean Ground Beef – The leaner the better. Beef has good protein, iron, zinc, creatine, and B vitamins. Lean ground beef can be eaten as a meat patty or as an ingredient in a variety of dishes. Think of a good American hamburger without bread.

Broccoli – This great green veggie is loaded with cancer-fighting phytochemicals, fiber, and indoles. The latter is a natural compound that works against estrogen and makes the body less likely to store body fat.

Fat Free Cottage Cheese – Contains all the benefits of whey and casein protein powders at a much lower cost than these supplements. It can be easily seasoned with soy sauce, hot sauce, garlic, ground ginger, and fresh chives to make a tasty side or midday snack. Fresh fruit is also a good complement to cottage cheese, but stay away from fruits canned in heavy syrup.

Canned Tuna or Salmon or Sardines: These fatty fish are a bodybuilding staple. Loaded with Omega-3 fatty acids and usable protein, canned fish is easy to store and use. They can be eaten out of a can or used in salads and other recipes. Tuna mixed with chopped cooked eggs, onion, a pinch of garlic powder, and a touch of low-fat mayonnaise makes a great lunch or snack.

Turkey Breast – Turkey breast is high in protein, low in fat, and has no carbohydrates. Turkey, particularly white meat, is the leanest protein source you can buy. The bodybuilders of yesteryear ate a lot of turkey.

Oatmeal – Another slow digesting carbohydrate. Oatmeal is a good pre-workout snack because it provides energy slowly and stabilizes blood sugar without spikes. Cooked and mixed with some protein powder or cottage cheese, it makes a nice meal or afternoon snack.

Lean meat: A nice lean, well trimmed piece of meat looks good anytime. A small piece makes a great snack or a larger piece as a starter. The steak provides many essential proteins and fats. Other cuts of beef provide a great source of protein; Roast Beef, Smoked Brisket, Extra Lean Ground Beef (Chuck or Round), Beef Ribs, Short Ribs and Skirt Steak.

Pork Tenderloin – Another low-fat meat that is tender and very flavorful. Pork tenderloin can be prepared in a variety of ways, from skewers to chops to stir fry. Pork ribs are famous for their tenderness and flavor.

Chicken Breast – Not as fat-free as turkey, chicken still qualifies as a muscle-building food because it’s high in protein. Without skin, it is also low in fat. It is a very versatile meat and can be cooked in almost any way.

Sprouted Grain Breads – Much easier to digest than processed grain flours, sprouted grains provide slow-acting carbohydrates, zero fat, and some usable protein. Some of the breads are quite tasty too. If you only have one sandwich to eat, use sprouted grain breads. Most supermarkets have them, but they are in the freezer department because they have no preservatives. Specialty and health food stores have them too.

Eggs: they are very rich in proteins and essential fats. Once thought to be nature’s near-perfect food, eggs fell out of favor when advocates of the low-fat diet began to prevail. Most nutritionists now recognize that the low-fat diet fad is partially responsible for the obesity epidemic, and eggs are once again popular as good-for-you foods. Hard-boiled eggs are great mid-afternoon snacks.

Your diet should include foods that speed up your metabolism. Foods high in fiber and protein should be the mainstay of your diet, but other natural metabolism boosters include: chili peppers, mustard, green tea, and water.

Citrus and other fruits that are high in vitamin C will dilute fats and help release them from your body. Lemons, lemons, oranges, grapefruits, tangerines, and guavas are on this list. The pectin in apples restricts the ability of cells to absorb fat from food. Pectin also stimulates the absorption of water from food, helping to release fat deposits in the body.

Researchers have reported that the calcium in dairy products like whole milk, yogurt, and cheese can act as a fat burner by increasing the breakdown of fat in cells. Calcium supplements don’t work as well as real ones, so get yours from nature, dairy.

Your body needs energy to carry it through during those heavy workouts, so the calories from carbohydrates, as well as those from protein, will have to fuel your furnace. Here is a list of foods that will boost your energy levels throughout the day (and night):

• Oatmeal: an excellent breakfast or mid-morning snack. Oats are high in fiber and have a low glycemic index. You get an energy flow that lasts for a long time, rather than a quick spike.

• Coffee – The second most popular beverage in the US Caffeine is what gives you the boost. One or two cups is the recommended dose, as more will be counterproductive and will often produce mild withdrawal symptoms and fatigue.

• Lentils, navy beans, chickpeas, and kidney beans: These legumes provide good carbohydrates and protein and are a great source of fiber. They are low in fat and calories. If your metabolism is not used to beans, start with a small serving to avoid flatulence.

• Water: Your body needs water to generate energy by allowing digestion and absorption of nutrients. When you are dehydrated, your cells are less efficient at processing nutrients for energy.

• Bananas: easily digestible natural sugars. They also provide potassium that helps maintain nerve and muscle function. Other fruits also make good energy-boosting snacks; apples, grapes, peaches and pineapples.

• Sardines: these little fish are loaded with the amino acid tyrosine. When ingested, it helps your brain make “superior” chemicals that give you better brain function.

• Chocolate: semi-sweet varieties can help increase energy with their sugars, but they also improve anemia, aid in digestion and increase sexual appetite. The last feature can help you stay alert.

• Steak – Carnivores will love this. Red meat has iron that is more easily absorbed, a necessary element for good cellular function. However, skip that Big Mac and go for a small sirloin and a good salad.

• Healthy fats: from almonds, avocados, seeds, and nuts. Good fats provide essential fatty acids (Omega 3 and Omega 6) that will produce an alert mental state.

• Yogurt: Magnesium-rich yogurt can provide an energy boost. Magnesium activates enzymes that help metabolize proteins and carbohydrates. Other low-fat dairy products are good; cheeses, cottage cheese, skim milk and kefir.