need complete list from impartial verifiable source of best
supermarket foods for building most muscle with least weight gain

Hello, andg-ga!

  There is an almost complete answer to your question at the following
source -
http://www.saonet.ucla.edu/eguy/questions/exercise/328001weightprotein.htm.

  As a personal trainer and fitness instructor for nearly 15 years, I
can assure you that this question comes up all the time. However, even
though you might eat the most appropriate foods, the old adage
remains....eat more calories than you need, and it will turn up as
fat.

  Therefore, if you want to gain muscle, you need to incorporate
strength-training into your daily routine. If you want to keep the fat
off, and still retain muscle, there has to be some aerobic activity as
well, unless you are not eating more calories than your body needs.

  After making all that clear, the best sources of foods to gain
muscle are the lean proteins:
 chicken
 lean pork
 lean beef
 fish
 skim milk
 eggs
 lowfat or non-fat cottage cheese

 incorporated with enough good-quality carbohydrates to make complete
protein. This would include beans, grains, whole-grain breads and
cereals.

 All types of fruits and vegetables can be included. There should also
be an adequate amount of fat, usually in the form of good quality
vegetable oil (like olive) or small amounts of nuts (or their oil).

 The best advice I can give you is to make every meal a good
proportion of protein, carbohydrates and fat (in that order) and every
snack a mini-meal as well. For example, as a snack, it would be better
to eat a slice of whole grain bread (carbohydrate) with a small amount
of peanut butter (mostly fat) and a glass of skim milk (mostly
protein) than to just drink the milk, just eat the bread, or just eat
a handful of nuts.

  If you are really interested in gaining muscle, you might read
"Intro to Muscle Nutrition," by Rob Goodwin at
http://www.robgoodwinfitness.com/rob_goodwin2_010.htm. The only real
argument I have with his philosophy is the requirement for egg whites
rather than whole eggs, and the cutting back so drastically on fruits.
Other than that, his eating regime is a good one for anyone, not just
those interested in gaining muscle.

  Remember, weight training is really the key. So, off you go, lifting
those weights after your trip to the supermarket!

  umiat-ga

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Clarification of Answer by umiat-ga on 04 Sep 2002 06:05 PDT

Hello, andg-ga,

  Thank you so much for your nice comments. I was happy to help!

best 5 bucks i ever spent!!!