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7 Foods to Optimise Muscle Growth and Recovery


Exercising is just one step towards building muscles. It is because even with numerous hours of strenuous exercise, the wrong nutrition will most likely interfere with your muscle-building journey. Your body requires macronutrients to build and maintain lean muscles. Below are seven foods to optimize for muscle growth and recovery:

  1. Eggs

Lack of proteins in your diet means that your muscles will not grow. Eggs are a rich source of proteins (containing about 6 grams of high-quality protein). The protein in eggs is of high biological value. Also, eggs contain vitamin B12, which is essential for muscle contraction and fat breakdown. The yolk is also crucial as it contains protein and other vital nutrients that may not be present in egg whites. Besides, they contain amino acids that are necessary for optimal muscle recovery. Eggs are an excellent pick considering their versatility as well as availability.

  1. Chicken breast

Chicken breast is rich in protein, in addition to being lean and highly versatile. The reason for taking a chicken breast as compared to chicken thigh is that it contains lesser amounts of dietary fats. The protein present is useful for repairing muscle tissues and cells damaged in strenuous training. Chicken breast contains Niacin, which aids in the conversion of protein, carbohydrates, and fats into usable energy. During exercise, you have the strength to work out harder and for longer. Selenium also present in chicken breast is essential for repairing damaged cells, thus an excellent post-workout choice.

  1. Greek Yoghurt

Calcium is critical during the body-building process as it aids in the relaxation and contraction of muscles. Greek yogurt is a rich source of bone-strengthening calcium. It contains higher amounts of proteins as compared to regular yogurt. Probiotics, present in Greek yogurt is also helpful in reducing muscle damage and increasing muscle recovery.

  1. Salmon

Research shows that a high intake of omega-3 fatty acids present in fish like Salmon and mackerel may reduce the levels of (DOMS). Delayed Onset Muscle Soreness(DOMS) is pain and stiffness, which occurs in the muscles after strenuous exercise. Additionally, these omega-3-fatty acids can increase muscle protein synthesis in the body and also reduce inflammation. Therefore, in no time, you can resume your usual workout. Salmon also contains high levels of potassium, which helps to replace electrolytes which are lost during exercise. Three ounces of Salmon includes 23 grams of protein and about 1.5 grams of omega-3 acids.

  1. Cottage cheese

It contains high amounts of whey protein and casein. Low-fat or fat-free cottage cheese delivers high amounts of protein and little calories. This makes it useful for muscle maintenance. Additionally, cottage cheese is a rich source of calcium and leucine, which are both vital for muscle growth.

  1. Vegetables

In addition to being low in calories, vegetables are rich sources of minerals and vitamins. Some of the veggies to consider are broccoli and spinach. Broccoli has unique antioxidants that aid in eliminating excess estrogen. This saves your body from the negative effects associated with excess estrogen. Broccoli is also rich in iron. Lack of iron in your system renders your body weak and unable to endure lengthy durations of work out due to feeling of fatigue.

Spinach has antioxidants in plenty which help fight free radicals in your body as well as aid in quick recovery after strenuous exercise. It has a lot of magnesium, which is necessary or maintaining healthy muscle and nerve functions. Luckily, if you do not like the plain taste of these veggies, you can blend add them in smoothies containing fruits such as avocados, and you will still acquire the nutrients your muscles require.

  1. Supplements

Using supplements will help you gain muscles at a fast rate, creatinine is available in the body as a molecule that supplies energy to your muscles and tissues. Taking it as a dietary supplement increases the creatinine content of your muscles. This then affects your muscle cells and performance during exercise, thereby improving your muscle growth. Additionally, protein supplements aid in the growth of muscle. Some of the protein supplements are casein, whey, and soy protein.

CBD is a compound that occurs naturally in cannabis and hemp. It attaches to the natural CB-1 and CB-2 receptors in the ECS (endocannabinoid system) network. This can result in mood elevation, relaxation, and pain relief. This is core in enhancing muscle growth by increasing your stamina during training. Therefore, place your order on for quality products and delivery to your preferred location.


Building muscles takes more than just hours of work out; following the right diet is crucial. Remember that to build lean muscles and maintain them, you require to eat more calories and proteins than you burn as well as stick to your workout routine. For some, it has taken them a blunt or two to remain focused during workouts. You can purchase marijuana seeds and plant your cannabis to reap these benefits firsthand. Although the emphasis is generally on proteins, understand that proteins alone will not help you build muscles. This means you require both fats and carbohydrates. Lastly, ensure you remain hydrated by taking a lot of water, which is also essential for muscle recovery, as well as hydrating your muscles.

About the author

Byron Adonis Mutingwende