• Egg whites are the purest form of protein, with a 60 to 1 protein and fat ratio,eggs image by dinostock from Fotolia.com
  
  You can lift weights all you want, but the importance of what you eat cannot be ignored if you are aiming to pack on lean muscle. High quality protein is the foundation to a good muscle building diet. Your body uses proteins to repair muscle and connective tissue and is essential for recovery and hypertrophy (increased muscle size). However, muscle isn't built with protein alone. It is important to consume slow-burning carbohydrates to fuel and sustain your muscles and provide energy for your workouts. Fiber is also an essential part of any muscle building diet. It helps regulate bowel movement and affects your insulin response while assisting the absorption and use of essential nutrients.
  
  

Eggs

• Egg whites are undoubtedly the purest form of high quality protein, having a 60 to 1 protein and fat ratio. They also have a very high biological value, meaning their nutrients are absorbed quickly and easily.
  
  

Fish

• Fish are a great source of protein. Some fish, such as tuna, salmon, trout and sardines, are also full of essential fatty acids like omega-3 that assist the muscle-building process.
  
  

Quinoa

• Unlike other carbohydrates, quinoa is also an excellent source of protein, as well as magnesium and iron. Quinoa is a rare non-animal derived source of complete protein, meaning it contains all of the essential and non-essential amino acids, and is therefore a must for vegetarians.
  
  

Chicken and Turkey

• It's no wonder chicken and urkey breasts are a staple in all effective muscle building diets: they're another source of high quality proteins that are low in trans and saturated fats,
  
  

Lean Red Meat

• Red meat is an excellent mass building food as it contains large amounts of protein and calories per serving. Lean meats are also full of iron, zinc and B vitamins. Due to the level of saturated fat, those looking to build lean muscle should limit their red meat intake to a few times a weak.
  
  

Red Kidney Beans

• Kidney beans are high in protein and fiber while remaining low in fat and calories.
  
  

Low-Fat Dairy

• Low-fat milk, cottage cheese and yogurt are excellent protein sources. Live yogurt also has the added bonus of bacterial cultures to promote healthy digestive functions.
  
  

Brown Rice

• Brown rice is a superb source of complex carbohydrates essential for fueling your body, particularly before and after a workout.
  
  

Oatmeal

• Oatmeal is another slow-burning carbohydrate and a great food to kick-start your day.
  
  

Whey Protein Powder

• When trying to add lean muscle mass you should aim to consume 1 gram of protein to every pound of body weight. So a man weighing 185 pounds should try to eat at least 185 grams of protein a day. This is a lot to consume through regular foods, not to mention expensive, so while it is not recommended to replace your regular protein sources with whey protein powders, adding a scoop or two to your daily intake is critical in assisting you bump up your protein intake.