Lean sources of protein like chicken, turkey, and lean cuts of beef or pork are rich in essential amino acids, which are the building blocks of muscle. They also provide iron for oxygen transport to muscles.
Fatty fish like salmon, mackerel, and trout are high in protein and rich in omega-3 fatty acids, which have anti-inflammatory properties and can support muscle recovery.
Greek yogurt is an excellent source of protein and contains probiotics that support gut health, which is essential for nutrient absorption and overall well-being.
Eggs are a complete protein source, providing all essential amino acids. They also contain healthy fats and essential vitamins and minerals.
Quinoa is a high-protein, gluten-free grain that contains all nine essential amino acids. It's also rich in fiber and complex carbohydrates for sustained energy.
Foods like lentils, black beans, and chickpeas are packed with protein and fiber. They are great plant-based sources of essential nutrients for muscle development.
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, protein, and micronutrients that support muscle growth and overall health.
Cottage cheese is a low-fat dairy product that's high in protein and provides a slow-release protein called casein, which can be beneficial for overnight muscle repair.