Hi, I've been more active recently and been dieting. My weight has been steadily going down and when I reach my target BMI (21.5) I plan on gaining muscle weight.

First, what good high calorie food should I consume for easy energy conversion when I do cardio? I heard bananas are pretty good. Other good easily convertible source of energy?

Second, what should I eat more to develop my muscles? Proteins I suppose? I heard that egg white are good source of protein and as long as I don't eat the yolk, it should be pretty healthy. Any other source of protein?