Chicken
Chicken, especially chicken breast, is rich in lean protein and low in fat, helping the body recover and develop muscles quickly. According to the American College of Sports Medicine, every 100g of chicken breast provides about 31g of protein, an ideal number for practitioners.
Salmon
Salmon is not only rich in protein but also contains omega-3, which helps reduce inflammation and supports muscle protein synthesis. Dr. Stuart Phillips, Professor of Exercise Science at McMaster University ( Canada), said: Supporting omega-3 from salmon can enhance the body's ability to build muscle, especially in adults.
Eggs
Eggs are considered the gold standard of protein because they are full of essential amino acids. In addition, egg yolks also provide vitamin D and healthy fats, which are important for muscle strength.
Greek yogurt
Compared to regular yogurt, Greek yogurt has twice as much protein and less sugar. It both aids digestion thanks to probiotics and helps the body regenerate muscles effectively after exercise.
Lentils
A healthy source of plant protein, lentils also contain iron, magnesium and fiber, which are very suitable for people who want to develop muscles while still maintaining a reasonable weight.
Experts emphasize that to have sharp muscles, it is necessary to combine nutrition rich in diverse proteins with resistance training, reasonable rest and maintaining a healthy lifestyle.
