Foods that boost muscle growth and recovery after exercise

Shrimp is a protein-rich food, good for muscle gain - Photo: Shrimp harvesting in Ca Mau

Protein is an important nutrient for muscle growth. In addition, complex carbohydrates and healthy fats also play an important role in muscle growth.

Protein

Protein is an important macronutrient for muscle growth. Protein-rich foods provide the amino acids needed for muscle tissue growth and repair. Your muscles are made up of 80% protein, so a high-protein diet can help increase muscle mass and strength.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, research shows that people who want to build muscle need to consume more protein.

Some of the best sources of protein you can add to your diet:

Chicken breast

Shrimp

Yogurt

Cheese

Salmon Eggs

Complex carbohydrates

Carbohydrates are important for building muscle because they provide glucose, the body's main source of energy. Consuming complex carbohydrates at meals and snacks can help you maintain steady energy levels throughout the day, including during your workouts.

Eating carbohydrates can promote muscle growth and recovery. They help replenish muscle glycogen — the form of glucose the body uses for energy during intense exercise sessions.

Complex carbohydrates, such as fruits, beans, vegetables and whole grains, are minimally processed and contain fiber, vitamins and minerals that support overall health.

Complex carbohydrates are healthier than refined carbohydrates, which are often less nutritious and have a greater impact on blood sugar levels.

Here are some nutritious sources of complex carbohydrates:

Beans: Black beans, red beans

Whole grains: Oats, brown rice

Fruits: Apples, bananas, peaches, berries, pears

Starchy vegetables: Sweet potatoes, potatoes

Healthy fats

Although fats are not as important as protein and carbohydrates in building muscle, they are still essential for overall health.

Dietary fat provides energy and aids in the absorption of nutrients important for muscle health, such as vitamin D. Vitamin D is essential for maintaining muscle, and studies show that vitamin D deficiency is associated with reduced muscle strength.

Fat is also needed to produce hormones important in muscle growth, such as testosterone.

Here are some healthy fat sources you can choose from:

Olive oil

Butter

Nuts

Whole milk products

Egg yolk

The pan of oil has turned black but the seller still continues to use it to fry food for customers. Fried food is not good for people who want to build muscle - Photo: THU HIEU

Foods to limit

While you don't need to completely avoid any foods when trying to gain muscle, limiting certain foods and beverages can help support your overall health goals.

Diets high in added sugar can negatively affect blood sugar control and increase the risk of conditions such as fatty liver and heart disease.

Diets high in saturated fat and trans fat can raise LDL ("bad") cholesterol levels and increase the risk of heart attack and stroke.

In general, you should limit your consumption of the following foods and drinks:

Foods and drinks high in sugar, such as cakes, ice cream, candy, and soft drinks

Ultra-processed foods like fast food and packaged snacks

Fried food

Also, limit your consumption of alcohol and energy drinks containing caffeine; consuming too much can be harmful to your health.

Drinking too much alcohol has been linked to health problems such as liver disease and can also affect exercise performance. Too many energy drinks can raise blood pressure, harm the heart and cause anxiety.

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Source: https://tuoitre.vn/nhung-mon-an-tang-cuong-phat-trien-co-bap-va-phuc-hoi-sau-tap-luyen-20250328122706093.htm