5 foods to help you build muscle

5 Foods That Will Help You Build Muscle

Have these nutrient-dense foods on hand to boost energy and build muscle. The extra good news? Because muscle burns more kilojoules than fat, you’ll gain strength, energy and boost your metabolism!

Hard-boiled eggs
One large egg packs 6g of metabolism-revving protein and comes in a portable, biodegradable package. Try boiling a batch together and storing in the fridge. You can easily pop one into your gym bag for a snack after your workout.

Precooked quinoa
This versatile seed provides 8g of complete protein per cup, delivering all nine of the essential amino acids your body needs. A great source of proteins for vegans that can be baked into bite-sized treats.

Avocado
In addition to offering 2g of protein per half, avocados also contain monounsaturated fats – that’s the good fats that help reduce cholesterol, hunger and even belly fat. For a fruit (yes, avocados are fruits!) that’s a lot of protein.

Blueberries
They’re full of fibre to help stave off hunger, and research shows eating them each day may reduce muscle soreness from exercise. A New Zealand study showed blueberries have both antioxidant and anti-inflammatory properties that aid in recovery – helping you go into your next workout with fewer aches and pains.

Spinach
This leafy green isn’t top of mind when thinking of getting a good dose of protein but of all the leafy greens on offer, spinach boasts the highest protein content – 5g per 1 cup cooked. Try it in a smoothie with blueberries and avocado.