Eggs provide leucine, boosting protein synthesis and muscle growth, as shown in studies where whole eggs increased post-workout protein synthesi

Fatty fish like salmon offer omega-3s, reducing inflammation and muscle soreness, which can enhance muscle recovery and growth

Chicken breast is rich in protein and leucine, supporting muscle repair and growth, making it a staple for bodybuilder

Greek yogurt combines fast and slow-digesting proteins, aiding in muscle recovery and growth, especially when consumed post-workout or before bed

Quinoa provides complete protein and complex carbs, supporting muscle energy and recovery, with its iron content aiding oxygen transport

Nuts and seeds offer healthy fats, protein, and fiber, supporting muscle health with essential amino acids like leucine

Oatmeal provides sustained energy with complex carbs, supporting muscle function and recovery during intense workout

Tofu is a versatile plant-based protein source similar to whey in muscle growth benefits, offering antioxidants and prebiotic

Turkey and shrimp are lean protein sources, rich in B vitamins and essential amino acids, supporting muscle growth and function