Not sure if this post should go into Nutrition or Exercise, but I'm gonna go with Nutrition.

Can anybody tell me which foods work the best for building muscles? Or the foods that I should eat around the time I'm working out?

I currently drink alot of water and will drink a protein shake after working out, but I've been doing that for awhile, with very little results. I recently read an article that basically said to eat salmon. But, I'm not a big fan of seafood. Sp, that doesn't work for me...

Does anybody have any recommendations or recipes that could help? Any thoughts would be appreciated.

How old are you?

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26... will be turning 27 in about two months.

Continue taking a protein shake. However, use Designer (Whey} Protein. The best prices are here: https://www.bodybuilding.com/store/next/des.html#

I have found that both the Natural and the French Vanilla flavors make a very tasty shake when mixed with Cranberry and Pomegranate based juices. Neither flavor is overly sweet, and neither one overpowers the taste of the juice.

Also for some immediate results, take one well rounded teaspoon of L-Glutamine powder mixed into 4 to 6 ounces of water once a day on an empty stomach (2 to 4 hours after last eating). Do not eat or drink anything else for at least 20 minutes. This one from Swanson is excellent, both for quality and for price: https://www.swansonvitamins.com/SWU428/ItemDetail?n=0

For excellent advice on nutrition for building muscle, go back to bodybuilding.com here: https://www.bodybuilding.com/fun/bbin...icsofNutrition

Be sure to read about Eggs: https://www.bodybuilding.com/fun/bbinfo.php?page=Eggs

Hello Folks,

I'm a whole foods kinda' guy. It's following the basics of how humans are designed physiologically, which is to eat foods, not isolated nutrients. I'm not saying that isolates are bad, far from it. Sometimes a quality whey protein or L-glutamine supplement is awesome, I'm just going from my own reference point.

For what it's worth, I totally agree with Beach Man. Good quality whey is highly assimilable and an excellent choice for a protein isolate. L-Glutamine is great for athletes for GI support, joint support, and for muscle building potential.

I've seen great results with a combination of high quality bee pollen (I really dig the Y.S. Organic Bee Farms brand) goji berries, and shelled hemp seed. This is an awesome combination for quality protein, antioxidants, and EFAs.

The bee pollen works as a low potency but very high absorption multivitamin, with quality protein (small amounts but easily utilized by your body).
https://www.ysorganic.com/morepollen.html
This is a sales site, so it could show some bias, but it backs up with other research I've done into bee pollen and other bee products.

Goji berries are awesome for athletes because of the tremendous antioxidant profile, always good for folks who are working their bodies hard. They also have a great range of amino acids, which are of course building blocks of protein.
https://www.gojijuices.net/nutritioninformation.html
This is a pretty good site that seemed to do a good job of staying away from the hype that is so popular with superfoods.

Shelled hemp seeds are a great source of quality protein, an amazing profile of Essential Fatty Acids, and they taste fantastic. I put a tablespoon on salads (leafy greens are also great for athletes), warm cereals (like quinoa and amaranth), and smoothies.
https://en.wikipedia.org/wiki/Hemp#Nutrition
This page does a good job of being objective but informative about the EFA profile and some other basics. Again, without buying into hype.

I've worked with quite a few athletes and all of them have been pleasantly surprised at the positive effect they've had from this unlikely combination. This combination of bee pollen (1tbsp), goji berries (one very small handful), and hemp seeds (1-2 tbsp) works really well in a smoothie. I use either almond milk or fresh juice as a base and add 3-4 ounces of organic plain yogurt, a banana, and a cup of frozen or fresh blueberries. Its digest easily, provides a feeling of fullness, and works nicely as a breakfast drink or an post-workout shake.

Remember to stretch, remember to breathe. Good luck with your workout!

try the proteins which is given when u go to any gym

The protein thing is a myth. There was a study done which showed givibng 150% of the US RDA for protein will build A LIITLE more muscle than those receiving the RDA. However, here is the flaw: The average american male gets 300% of the RDA for protein. The only things I will suggest and for short term use is a supplement called Creatine (one week only at a time) and only when you reach a plateau. Also, and again, just about 2 weeks at a time would be to take 10-20mg a day of DHEA (if you are over 35).

whey, casein
chicken, beef, fish, meat ect
eggs
nuts, seeds
fruits
veggies