For muscle gain, these four foods are the best:
One, Apple Juice. Drinking 350~400ml of apple juice before a workout can provide 45~60g of carbohydrates and replenish your energy quickly (due to the glucose in the juice), and the energy lasts (because it also contains fructose). This helps suppress cortisol, reduce muscle damage, and allows you to train for more sets.
Two, Eggs. They are the most easily absorbed—your body can easily break them down into amino acids, which are the raw materials for muscle growth. Eggs are also rich in healthy fats, saturated fats, and lecithin, all of which help muscle growth. The yolk may not be ideal during a cutting phase, but when you're in a bulking phase, don't forget it.
Three, Salmon. 170g of salmon provides 34g of protein and 4g of omega-3 fatty acids (a healthy fat that reduces inflammation and helps muscle repair, and it can also help suppress cortisol). As cortisol levels drop, testosterone levels gradually rise, aiding muscle growth. A diet rich in omega-3 fatty acids can also direct most of the absorbed glucose into the muscles instead of converting it to fat.
Four, Lean Beef. In synergy with the omega-3s in fish, the saturated fat in beef can actually help muscle growth. Too little saturated fat intake can harm the levels of muscle-building hormones like testosterone and IGF-1. Beef is also a source of cholesterol, which is the primary raw material for your body's own testosterone synthesis. Of course, beef is also rich in creatine, B vitamins, and zinc.