When we talk about the top five or ten most important foods for building muscle, I think the first and foremost most important thing we need to do is to realize that eating food, and whole foods, is very important.
Especially if you're a novice or you're a new body builder or someone just starting out looking to put on lean muscle. The first thing you begin to think about is pills and potions, shakes, drinking your calories down, when in fact the most important thing that you should be doing is focusing on getting proper calories. Getting enough calories, even actually above your maintenance of calories, but getting whole foods.
I would say the top ten foods that every individual looking to put on lean tissue should be having on a regular basis should be your five most important macro nutrients of protein. That would be beef, turkey, chicken, fish, and eggs.
The three complex carbohydrates that are extremely important would probably be oatmeal, yams or sweet potatoes, brown rice. Then I think I would round out that top ten list with maybe nuts which are a good source of getting a lot of other nutrients that you're not going to get throughout the day but also a good source of healthy fats.
And then the last would probably be oils. Extra virgin olive oil, flax seed oil. Macadamia nut oil, another oil that most aren't very familiar with that has a very positive impact on one's metabolism. And even to some degree, extra virgin coconut oil would be good.
I'd be eating from five to seven meals throughout the day and I would be spreading out those meals and calorie loads of any where from two to five or six hundred.
I think it's extremely important, however, to keep in mind that in regard to the top foods and what you're eating throughout the day and how you're spacing out your meals,that the amount of food you eat and the overall amount of calories that you ingest, are going to be based upon your goals, your body weight, and so on and so forth.
They're all going to be relative to you specifically.