Whey is a liquid by-product made during the production of dairy products such as cheese. Fitness companies use whey as an ingredient in muscle-building formulas because of its high-quality protein. Research has demonstrated that a well-timed protein supplement following a workout can enhance muscle growth.

As any bodybuilder knows, protein is critical in the muscle-building process. Every tissue in the human body, including muscle tissue, consists of proteins that are constantly being broken down and need to be replaced.

Eggs, especially egg whites, are a staple in any bodybuilder's diet because they are low in calories and fat yet high in protein. Although eggs are perfect for bodybuilders, you can still become bored with them.

Eggs contain certain amounts of constituent nutrients, which remain virtually the same regardless of how you cook them. Whether boiled, poached or scrambled without added ingredients, eggs have essentially the same nutritional value.

It is true that duck eggs are quite high in cholesterol and fairly high in fat. However, the nutrition information from duck eggs is not all bad news. They do provide significant health benefits as well, as long as you enjoy them in moderation as part of a healthy, balanced diet that supplements an active lifestyle.

Also known as the navy bean, fagioli or pea bean, the white pea is a classic choice for baked beans or soups.

In the 1960s and successive decades, media stories linking eggs to cholesterol and heart disease proliferated, leading to reduced consumption. The nutritional benefits of eggs, however, appear to be climbing back into the spotlight.

Chicken cheese steaks are an alternative to beef-based cheese steaks, offering a different flavor and texture as well as different nutritional value. This type of sandwich serves up good-quality protein, vitamins and minerals, but it is high in sodium and fat -- although less fat than a beef-based steak.

Thick, rich sour cream, commonly used for baked potatoes, Mexican foods, sour cream cakes, casseroles and dips is a high-calorie, high-fat food. Although sour cream has some calcium, there are nutritional considerations for you to take into account before including sour cream in your diet regularly.

Dairy foods sometimes get a bad rap because they can be high in calories, saturated fat and cholesterol -- substances that have been associated with increased risk of heart disease, high cholesterol levels, inflammation, diabetes and other health issues.

Yogurt may be listed alongside broccoli and salmon on the Center for Science in the Public Interest's "Best Foods" list, however, you shouldn't assume all types of yogurt are as healthy as the plain, unsweetened variety the Center recommends.

All types of yogurt with live and active cultures offer health benefits, and Yoplait varieties are no exception. The Yoplait brand, however, has some products that are healthier than others. When choosing which yogurt to buy, always check the container’s nutrition label to learn more about what you’re really eating.