Avocados contain "healthy" monounsaturated and polyunsaturated fats.
Avocados are the most protein-rich fruit and lower LDL and raise HDL. They contain magnesium and potassium, which help muscles recover.
Avocados
1
Beans are high in fiber, vitamins, minerals, and plant-based protein and low in fat. They have plenty of cheap leucine, one of three amino acids muscles need for growth and energy.
Beans
2
Eggs may make the perfect post-workout meal. Researchers found that eating a whole egg after a resistance workout increased protein synthesis, which may promote muscle growth.
Eggs
3
Frontiers in Nutrition article found that omega-3 fatty acids in tuna, salmon, snapper, and yellowtail can reduce muscle loss and increase muscle mass.
Fatty Fish
4
Nonfat plain Greek yogurt is a great choice for muscle building and fat loss due to its protein and probiotics.
Greek Yogurt
5
Your body needs complex carbohydrates like whole grains for energy. Oatmeal's healthy carbs, plant-based protein, fiber, and nutrients keep you full between meals.
Oatmeal
6
Lean protein like leucine, B vitamins, and minerals from skinless, white-meat chicken and turkey (breast versus thigh) is essential for muscle building and maintenance.
Poultry
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Seeds and nuts provide plant-based protein, fats, and carbohydrates. Nuts and seeds contain fiber, vitamins, and minerals that support many body systems.
Nuts and Seeds
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Quinoa, like oatmeal, is a whole grain with complex carbohydrates, plant-based protein, vitamins, and minerals. Unlike most whole grains, it is a complete protein with all nine essential amino acids that the body cannot produce.
Quinoa
9
Soy-based tofu, the king of plant-based protein, is a staple in vegetarian and vegan kitchens due to its nutrient density, antioxidants, protein content, and versatility.
Tofu
10
also see
also see
The 11 Best Ways to Improve Your Digestion Naturally