High-intensity resistance training requires protein daily, sufficient carbohydrates for glycogen replenishment, a healthy diet with vitamins, minerals, fats and proper hydration for optimal performance.
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Here are some protein-packed superfoods for muscle growth
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Seafood
Seafood provides lean protein, with mussels at 13.2 g, crayfish at 20.5 g, and lobster at 16.6 g, but may contain heavy metals.
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Chicken Breast
Lean, high in protein, and low in fat, making it a go-to for muscle-building meals.
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Milk
Skimmed milk provides 8.32 g protein per cup, supporting hydration and calcium needs; fortified options add vitamins like D.
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Edamame
Cooked edamame beans offer 18.5 g of protein per cup, serving well in stir-fries, salads, sushi, or as a fresh or dry-roasted snack.
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Tofu
Tofu offers 12.7 grams of protein and 345 mg of calcium per 100 grams, making it a nutrient-rich food beneficial for protein intake and bone health.
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Peanuts
One 28 g serving of unsalted roasted peanuts provides 7.85 g protein and is rich in magnesium, folate, and vitamin B3.
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Peas
Peas provide 20%-25% protein and include all essential amino acids, making them a complete protein source.