1
Eat tofu, tempeh, seitan, legumes (lentils, chickpeas, black beans), edamame, and quinoa. These are necessary for muscle growth and repair.
Protein Sources
2
To get a variety of nutrients, mix protein with whole grains (brown rice, oats, whole wheat), vegetables, and healthy fats (avocado, nuts, seeds).
Diversify Your Meals
3
If needed, use pea, rice, or hemp protein supplements. Free them of additives and sweeteners.
Supplement Wisely
4
Greek or dairy-free yogurts like almond or coconut are high in protein and can help you build muscle.
Greek Yogurt or Plant-Based Options
5
Opt for snacks like nuts, seeds, and dried fruits, which provide healthy fats, protein, and energy for your workouts.
Nutrient-Dense Snacks
6
Iron is crucial for energy and muscle function. Include iron-rich foods like spinach, tofu, and fortified cereals in your diet.
Focus on Iron-Rich Foods
7
Flaxseeds, chia seeds, walnuts, and hemp seeds reduce inflammation and support health.
Omega-3 Fatty Acids
8
Proper hydration is essential for muscle function and recovery. Drink plenty of water throughout the day, especially before and after workouts.
Stay Hydrated