Egg – Why They’re Great: Eggs are a complete protein, meaning they contain all nine essential amino acids necessary for muscle recovery and building. They are also a good source of healthy fats and vitamin B12, which is important for fat breakdown and muscle contraction.
Chicken Breast – Why It’s Great: This lean protein source is low in fat and high in protein, which is essential for muscle repair and growth. It's also a good source of B vitamins such as niacin and B6, which are important for active individuals as they help the body function during physical activity.
Greek Yogurt – Why It’s Great: Greek yogurt is a great source of protein, especially casein, a slow-digesting protein that provides a steady stream of amino acids to muscle tissues. It’s also packed with gut-healthy probiotics.
Cottage Cheese – Why It’s Great: Like Greek yogurt, cottage cheese is high in casein protein. Eating it before bed can help maintain muscle mass, thanks to its slow-digesting properties which provide a prolonged supply of amino acids to muscles during sleep.
Salmon – Why It’s Great: Salmon is rich in protein and omega-3 fatty acids, which not only support muscle health but also reduce inflammation that might occur with rigorous exercise. Omega-3s can also help increase the rate of muscle protein synthesis.
Quinoa – Why It’s Great: Quinoa is a complete protein and an excellent plant-based protein source. It contains all nine essential amino acids and is also high in fiber and complex carbohydrates, providing sustained energy for your workouts.
Lean Beef – Why It’s Great: Beef is high in protein, iron, zinc, and B vitamins, all of which are essential for muscle growth and development. Choosing lean cuts provides all the benefits without excessive fat.
Spinach – Why It’s Great: This leafy green is not only low in calories but also high in iron and magnesium, which are crucial for muscle function and recovery. Spinach also contains nitrates, which are believed to help increase muscle strength and efficiency.
Nuts and Seed – Why They’re Great: Almonds, chia seeds, flaxseeds, and walnuts are high in protein, healthy fats, and fiber. They're great for a muscle-building diet as they provide essential fatty acids that the body cannot produce on its own.
Sweet Potatoe – Why They’re Great: A great source of complex carbohydrates and dietary fiber, sweet potatoes help maintain energy levels and provide the necessary calories that are essential for muscle mass gain.
Oatmeal – Why It’s Great: Rich in carbohydrates and fiber, oatmeal provides a steady release of energy into the bloodstream, which is vital for sustaining long workouts.