Eggs provide healthful lipids, B vitamins, and choline. Amino acids compose proteins. Eggs contain the muscle-building amino acid leucine.


Salmon helps develop muscle and boosts health. Omega-3 fatty acids promote muscle health and may boost muscle gain during exercise.


Chicken breasts are high in protein, so they're fantastic for building muscle. Every 3-ounce (85-gram) serving has 26.7 grammes of high-quality protein.

Chicken breast

Dairy isn't all equal. Greek yoghurt has double the protein of normal yoghurt.Due to its fast- and slow-digesting proteins, Greek yoghurt is a good snack after an exercise or before bed.

Greek yogurt

Beef contains protein, B vitamins, minerals, and creatine. Even if you're aiming to grow muscle, buy beef with few extra calories.

Lean beef

Shrimp are protein-rich. Each 3-ounce (85-gram) portion has 19g protein, 1.44g fat, and 1g carbohydrates. Shrimp has a significant proportion of the muscle-building amino acid leucine.


86 grammes of cooked soybeans include 16 grammes of protein, healthy unsaturated fats, plus vitamins and minerals. Soybeans contain vitamin K, iron, and phosphorus.


1 cup (226 grammes) of low fat cottage cheese has 28 grammes of protein, including muscle-building leucine. Which cottage cheese is best depends on how many calories you want to eat

Cottage cheese

Milk has protein, carbs, and fats. This helps build muscle. Milk and weightlifting can enhance muscle mass, according to various research.


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