Alongside scientific training, a proper diet is crucial for muscle building. The body requires adequate high-quality protein, healthy fats, carbohydrates, and micronutrients to strengthen and maintain muscle mass. The following foods should be incorporated daily to help achieve firm, healthy muscles.

Chicken breast

Chicken breast is a lean protein powerhouse. An 85 g serving contains approximately 26-31 g of protein and very little fat. This food also provides numerous vitamins and minerals, supporting bone and joint health, cardiovascular function, the immune system, and promoting better sleep. Due to its high protein content, chicken breast is ideal for athletes and individuals aiming to gain muscle, lose fat, and improve their physique. It can be prepared by grilling, steaming, pan-frying with minimal oil, or diced for stir-frying.

Greek yogurt

Greek yogurt offers more than just high protein; it also contains casein, a slow-digesting protein rich in amino acids beneficial for muscle recovery and development. This food is suitable for consumption after workouts or before bedtime. It can be enjoyed with fruits, nuts, or a touch of honey to enhance its nutritional value.

Eggs contain many nutrients that help the body build muscle. *Bui Thuy*

Eggs

Eggs provide all essential amino acids, along with vitamin B12, vitamin D, and healthy fats crucial for muscle health, aiding quick recovery after exercise. Boiled eggs, poached eggs, or fried eggs with minimal oil are simple, convenient, and healthy preparation methods.

Salmon

Salmon is rich in protein and omega-3 fatty acids, which reduce inflammation and promote muscle recovery. Individuals should aim to eat salmon about two times each week. It can be prepared by grilling with herbs and lemon, or canned salmon can be used for salads and sandwiches.

Quinoa

Quinoa stands out as a high-quality plant protein source, containing all 9 essential amino acids, along with fiber, iron, and magnesium. These nutrients ensure efficient muscle function and sustained energy for the body. Quinoa can be mixed into vegetable salads, served with fruit, cooked in soups, or incorporated into baked goods.

Cottage cheese

Cottage cheese, rich in casein protein, provides sustained energy for muscles over several hours. Combining cottage cheese with salads enhances both flavor and nutritional value.

Nuts

Nuts offer protein, healthy fats, and magnesium, all vital for muscle and nervous system function, delivering a stable energy source. A small handful of nuts can be consumed between meals or after workouts, sprinkled over yogurt or oats, or used as nut butter on whole-grain bread. The appropriate daily serving is 28-30 g of nuts.

Le Nguyen (According to Times of India)