These 3 main food groups that you should include in your diet to build muscle are:

#1 - High Quality Protein

High quality protein is easily absorbable and is available in foods like lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts and whey. Protein repairs and builds muscles that are damaged. It also plays a major role as a nutrient for people who are increasing their lean mass.

#2 - High Fibers, Low Glycemic Carbohydrates

Include Carbohydrates in your diet to help you build muscle and maintain maximum hormonal environment within your body. Carbs help absorb proteins and most importantly, provide your body and brain with necessary energy to last you all throughout the day.

Foods like oatmeal, yams, brown rice and whole wheat products gradually release low glycemic sources of carbohydrates which will facilitate a steady flow of sugar all through the day.

#3 - Healthy, Unsaturated Fats

Essential fatty acids will not make anyone fat, in fact, they are very beneficial in the muscle growing process. They enhance testosterone levels in your body which helps in building more muscle and also improve metabolism which helps in absorbing your food faster.

Foods such as fish, nuts, seeds, avocados and liquids like flaxseed and olive oil etc all come under this category. Foods that are rich in these fats are to occupy major part in your diet.

The three food groups that are included in the above discussion must form a major part, if not all, of your diet. Your meals should be spread over 5 to 7 meals a day. It might be really hard to juggle between training and healthy eating, however, these small things can reap great benefits in the longer run.