Eggs are protein-rich. Protein in eggs is 6g. Eggs' choline may increase performance and reduce fatigue. Choline connects nerves and muscles.
Eggs
Fish is high in protein but low in saturated fat. Oily fish like salmon, mackerel, and sardines contain omega-3 fatty acids that assist protein metabolism and muscle building.
Fish
Quinoa comes from seeds. Muscle-building amino acids, protein, fibre, vitamins, minerals, antioxidants. Quinoa's well-absorbed amino acids help build muscle.
Quinoa
Chicken breasts average 50g protein. Poultry contains leucine, an essential BCAA that prevents age-related muscle loss and may boost muscle growth in younger people.
Chicken
Peanuts and peanut butter provide 24g protein per 100g, while cashews, Brazil nuts, and pecans have less.
Peanut butter
Milk's amino acids make it a good post-workout drink. According to study, milk may promote exercise recovery more than sports beverages.
Milk
Pulses include beans, lentils, and chickpeas. Muscle-building plant-protein. Beans' slow-releasing carbohydrates and fibre help fuel exercises.
Beans/lentils
Tofu is a high-protein vegetarian food. All proteins provide the amino acids needed to create muscle, however some meals have a better amino acid profile.
Tofu
Whey protein supplements and meal replacements are made from milk proteins. Abundant beta-lactoglobulin and alpha-lactalbumin.