Protein is essential for muscle building, maintenance, and recovery. According to Health, adults require about 108 g of protein daily for muscle development, with those who exercise regularly needing more.

Lean beef offers approximately 25 g of protein per 120 g serving, along with nutrients that support muscle growth and recovery. Creatine, for instance, boosts muscle energy reserves during high-intensity exercise. L-carnitine helps convert fat into energy. Carnosine, with its antioxidant properties, contributes to reducing muscle fatigue after workouts.

Chicken breast is a good source of lean protein, rich in nutrients similar to beef, including creatine, carnosine, beta-alanine, and L-carnitine, though in different concentrations. According to Health, these substances benefit muscle development and recovery. After workouts, you can eat chicken breast on its own or add it to salads or pasta. A 120 g serving of chicken breast contains 26 g of protein and 128 calories.

Plain yogurt is rich in casein, a slow-absorbing protein that helps maintain blood amino acid levels over time and supports muscle recovery, especially when consumed before bedtime. Yogurt also provides calcium, an essential mineral for strong bones, which in turn supports muscles and physical activities.

Fish provides about 10 g of protein per 120 g serving. While many types of fish exist, those aiming for weight loss or muscle recovery after workouts should prioritize protein-rich varieties such as tuna, salmon, cod, and sardines.

Fish is also a rich source of omega-3 fatty acids, which have anti-inflammatory effects, reducing muscle soreness after intense workouts and promoting faster muscle development, according to Very Well Health.

Almonds contain good protein and are rich in antioxidants. A serving of almonds provides nearly 50% of the daily recommended intake of vitamin E, a potent antioxidant that helps reduce inflammation in the body, lessening fatigue and soreness after workouts. You can add almonds to energy-boosting snacks, yogurt, or oatmeal.

Each egg contains 72 calories and 6 g of protein. Eggs are a high-quality protein source that helps build strength and muscle for those on a weight loss journey. Boiled eggs can be consumed before or after workouts to increase satiety and provide nutrients to the body.

By Anh Chi (compiled)

Photos: Anh Chi, Minh Hang