Quinoa (keen-wah), an ancient grain from South America, is full of good carbohydrates -- the body’s preferred source of energy -- as well as high-quality protein, potassium and iron.
Why: Carbs are critical to help you pack on muscle. Too few carbs means the proteins in your body will be used for energy, instead of creating new tissue.
So, while eating protein-rich foods is important for gaining muscle, don’t load up at the expense of wholesome carbohydrates. Quinoa contains all the essential amino acids your body needs for building muscle proteins and other tissues.
Quinoa is also a good source of potassium and contains several minerals including iron, which, as Popeye knows, is needed to help you stay strong.
Enjoy a half-cup of quinoa for breakfast with dried fruits and nuts stirred in, as a side dish mixed with beans and other vegetables, or add the mild, light flavor of quinoa to soups, casseroles or salads. Quinoa can also be found in some ready-to-eat cereals and prepared breads.
Source: http://www.msnbc.msn.com/id/26777340/?pg=2#Health_COT_musclemass
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