whey, fish, dairy products (low fat variety), meats, unroasted nuts and seeds (almonds, pumpkin seeds, sesame seeds, sunflower seeds).
Milk is one of the best muscle foods.
The milk contains two high quality proteins, about 80 percent whey and 20 percent casein. Whey is quickly broken down into amino acids and absorbed into the bloodstream. Whey is very good to consume after workout.