It is entirely possible to gain a few pounds of muscle in a week, but nothing is going to happen at all if you don’t eat right.

“You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle,” Muscle & Fitness magazine warns. “What and when you eat is paramount to your results.”

Read: Natural Ways to Balance Your Hormones

Because food is as important as your free weights, you have to figure out what is going to pump you up. Strength Authority is here to help, with a list of 10 foods that will help you build that muscle. It includes all the obvious stuff like beef for protein and brown rice for energy, as well as sweet potatoes, which is one of the most well-rounded carbohydrates in terms of nutritional value. Of course there is also milk, which it calls “The Calorie King” because of its ability to grow and repair muscle, and eggs, “one of the most complete sources of protein on the planet” — that must be the reason Gaston eats so many.

When Gaston was a lad, he ate four dozen eggs every morning to help him get large. But now that he's grown he eats five dozen eggs, so he's roughly the size of a barge. Credit: Disney

The list hits a lot of core diet elements but is, however, missing things like the testosterone-boosting foods pomegranate, tuna and grapes. In addition to doing things like upping energy levels, testosterone can increase bone and muscle strength. Men’s Health also lists garlic as a good muscle food, if you are looking for something to add flavor to Strength Authority’s core foods. According to that magazine, the compound allicin that is found in garlic lowers levels of the stress hormone cortisol, leaving testosterone with more room in your muscle cells.

Here’s Strength Authority’s list:

See also:

What Our Ancestors Ate

How Fast Can You Reshape Your Body?