Consuming foods high in protein such as eggs, bananas, soybeans, salmon, and beans can help muscles develop and recover during and after physical activity. In addition to a consistent exercise regimen, the intake of protein-rich foods is crucial for maintaining or building muscle. It is recommended to consume about 1.6g of protein per kg of body weight per day to promote muscle growth.
Beans are a great source of protein, containing 15 grams of protein per cup along with fiber, magnesium, phosphorus, iron, and B vitamins. Soybeans are also high in protein, with 52 grams per 100 grams, and provide unsaturated fats, vitamins, and minerals. Eggs are rich in protein, healthy fats, B vitamins, and choline, which aid in boosting energy and muscle strength. Salmon, on the other hand, contains omega-3 fatty acids, B vitamins, and protein, which are all essential for muscle health. Bananas are a great post-exercise snack due to their potassium content, which helps improve muscle performance and reduce inflammation.
Chicken breast is a popular choice for muscle building due to its high protein content, with 26.7 grams per 85-gram serving. Lean beef and shrimp are also protein-rich foods that support muscle gain without providing excessive calories. Including protein-rich foods in your diet after exercise can help promote fat loss and optimize muscle growth. Consuming a balanced diet rich in protein and nutrients is essential for supporting muscle development and recovery.