7 foods that help strengthen muscles

Besides scientific exercise, proper nutrition plays an important role in the muscle building process. The body needs to be adequately provided with high-quality protein, healthy fats, carbohydrates and micronutrients to strengthen and maintain muscle mass. Below are foods you should supplement daily to help your muscles stay strong and healthy.

Chicken breast

85 g of chicken breast contains about 26-31 g of protein and very little fat. This food provides many vitamins and minerals, supporting bone and joint health, cardiovascular health, immune system, and better sleep. Thanks to its high protein content, chicken breast is very suitable for people who practice sports, want to gain muscle, lose fat and improve their shape. Chicken breasts can be prepared by grilling, steaming, sauteing with little oil or chopping for stir-frying.

Greek yogurt

In addition to high protein content, Greek yogurt also contains casein – a slow-digesting protein, rich in amino acids, beneficial for muscle recovery and development. This food is suitable for use after exercise or before going to bed. Can be eaten with fruit, nuts or a little honey to increase nutritional value.

Egg

Eggs provide a full range of essential amino acids, rich in vitamin B12, vitamin D and healthy fats needed for muscles, helping the body recover quickly after exercise. Boiled eggs, poached eggs or low-oil omelets are simple, convenient and healthy ways to prepare them.

Salmon

Salmon is rich in protein and omega-3 fatty acids, which help reduce inflammation and promote muscle recovery. Each person should maintain eating salmon about twice a week. Salmon can be prepared by grilling with herbs and lemon or using canned salmon to make salads or sandwiches.

Quinoa

This is a high-quality plant-based protein source, containing all nine essential amino acids and rich in fiber, iron and magnesium. These nutrients help muscles function effectively and maintain energy for the body. Quinoa can be used to mix vegetable salads, eat with fruit, cook soup or make cakes.

Fresh cheese

Fresh cheese is rich in casein protein that provides energy to muscles for many hours. Combining fresh cheese with salad helps increase flavor and nutritional value.

Nuts

Nuts provide protein, healthy fats, and magnesium essential for muscle and nervous system function, providing a steady source of energy. You can eat a small handful of nuts between meals or after exercise, sprinkle on yogurt, oatmeal or use nut butter on whole-wheat bread. The appropriate dosage for a day is 28-30 g of nuts.