GREEK YOGURT
Thick and creamy, Greek yogurt is a high-quality protein source. Like eggs, it has all nine essential amino acids. When it comes to building muscle, Greek yogurt may be a better choice than plain yogurt.
QUINOA
Interestingly, quinoa packs more protein than any other major grain. Moreover, it’s a rich source of minerals and vitamins, particularly B vitamins, they help metabolize and digest proteins and carbohydrates, helping you bulk up.
ALMONDS
Almonds are small but mighty. Just an ounce contains 6 g of protein. This tree nut doesn’t provide all the essential amino acids. But, when you pair almonds with other incomplete and complete proteins throughout the day, your body gets what it needs to maintain muscle.
SALMON
Salmon is full of omega-3 fatty acids. These healthy fats help reduce inflammation throughout your body. Studies show that omega-3 can help reduce muscle soreness from eccentric exercise.
CHICKEN BREAST
Chicken breast is a go-to food for many bodybuilders. It’s high in protein (22 g of protein per serving) and leucine, easy to prepare, and versatile.
SUNFLOWER SEEDS
With 23 grams of protein per serving, sunflower seeds are a delicious and healthy snack for building muscle. Sunflower seeds earn health food bonus points because they’re low in cholesterol and sodium.
TOFU
Tofu is a soy-based curd product made by curdling soy milk and pressing it into solid blocks. It comes in different textures, from soft to extra firm.
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