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Langley Crew - Post-Workout Nutrition
Foods To Build Lean Muscle
- Almonds – good fats and proteins.
- Beans – good fats and proteins.
- Brown rice – healthy carbs. Eat several hours before exercise.
- Chicken breasts – high quality protein – B vitamins (need these for optimal muscle growth)
- Cottage Cheese -leucine
- Eggs – good protein, leucine- amino acids.
- Greek yogurt – after workout or before bed
- Lean Beef – 90-95% lean
- Lean jerky for on the go – almost all calories come from protein. Animal source of protein stimulates muscle growth.
- Lentils – good fats and proteins.
- Milk – fast and slow digesting proteins.
- Peanuts – leucine. Good way to get extra calories and nutrients if you’re having a hard time getting enough calories to gain muscle.
- Pork tenderloin – lean protein like chicken and turkey
- Quinoa – carbs, protein, fiber, and magnesium. Fuel to work with the protein.
- Salmon – omega 3 fatty acids. Builds new protein tissues. Wild salmon or salmon jerky.
- Shrimp – pure protein
- Soybeans – vitamin K and Iron
- Tilapia – B12 for blood and nerves. Allows you to perform exercise needed to gain muscle.
- Tofu – plant protein
- Tuna – all the B vitamins
- Turkey Breast – B vitamins
- Walnuts – good fats and proteins.