Avocados: rich in healthy fats, lower LDL, raise HDL, high protein, magnesium & potassium for muscle recovery, folic acid aids muscle development.
Beans: high fiber, vitamins, minerals, plant-based protein; low fat. Economical source of leucine for muscle energy and growth.
Include whole eggs in post-workout meal: boosts protein synthesis, stimulates muscle growth after resistance workout.
Fish like tuna, salmon, snapper, and yellowtail are rich in omega-3s, which reduce muscle loss and may increase muscle mass. Consider fish oil supplements if you dislike fish.
Greek yogurt: high protein, probiotics. Builds muscle, reduces body fat. A 2019 study showed it improves strength, muscle thickness, body composition. Avoid sugary blends.
Whole grains like oatmeal are rich in complex carbs, protein, fiber. Satisfying and nutritious. Avoid sugary flavored options. Add dried fruit for vitamins, natural sweetness.
Lean chicken and turkey are rich in protein, leucine, B vitamins, and minerals, promoting muscle growth. They also reduce the risk of cardiometabolic diseases.
Nuts & seeds offer healthy fats, protein, fiber, vitamins & minerals for the body. Pumpkin seeds stand out with polyunsaturated fats, leucine, iron, magnesium, folate, & vit K, aiding muscle & bone health.
Quinoa: Complete protein, rich in complex carbs, vitamins & minerals, antioxidants, fiber, iron, folate, magnesium, and lysine (IJFS 2019).
Soy tofu: Plant-based protein, nutrient-dense, versatile, similar muscle benefits as whey, cardiovascular advantages, gut health, bone promotion.
Surprising fact: Chocolate milk is great for post-workout. It offers protein, carbs, and is loved by many. Check labels for lower added sugar options, advises Williams.