Protein: Chicken, fish, and eggs for complete proteins (all 9 essential amino acids found in animal products.) Rice & beans also complete this amino acid chain for a complete protein. Carbohydrates: 1.) Apples, mangos, spinach, arugula, asparagus, spinach, carrots, (fruits/vegetables) 2.) Brown rice, whole wheat breads, potatoes. (Starches should be consumed pre-workout for instant energy but fruits and vegetables are most sustainable energy.) Fats: Avocados, coconut oil, almonds, peanut butter. (All should be used sparingly but for those trying to add muscle mass need to know that growth hormone is a fat soluble hormone that needs a fat to transport it to proper cites. And vitamins A, E, D, K are all fat soluble as well so they require some fat for them to enter your system.