Build muscles naturally: Improve recovery, boost energy with these 7 foods in your daily diet

Building muscle naturally requires not just consistent training but also a diet rich in nutrient-dense foods. The right nutrition plays a crucial role in muscle repair, growth, and overall performance. Including a variety of protein sources, healthy fats, and complex carbohydrates ensures your body has the essential building blocks it needs for effective recovery and development. Foods like eggs and chicken breast provide high-quality protein, while plant-based options like quinoa, chickpeas, and almonds contribute to overall protein intake and offer additional nutrients. By making informed dietary choices, you can optimise your muscle-building efforts and support your fitness goals. Dietician and physical wellness coach Dr Priyanka Narang lists down the 7 best foods to include in your diet for naturally enhancing muscle growth and improving recovery. (Image: Canva)

Eggs: Eggs are a powerhouse of protein, containing all nine essential amino acids that aid muscle repair and growth. Rich in leucine, a key amino acid for muscle synthesis, eggs are perfect for muscle building. They also provide essential vitamins like B12, which supports energy production during workouts. (Image: Canva)

Chicken breast: Lean and protein-packed, chicken breast is a staple for muscle growth. It provides high-quality protein without excess fat, supporting muscle repair and building after strength training. It also contains B vitamins, which are crucial for energy metabolism during exercise. (Image: Canva)

Salmon: Salmon is rich in omega-3 fatty acids and high-quality protein, making it excellent for muscle building. Omega-3s reduce inflammation, improve recovery after exercise, and support overall muscle health. Incorporate salmon into your diet for optimal muscle growth and heart health. (Image: Canva)

Quinoa: Quinoa is a plant-based protein source that contains all nine essential amino acids, making it a complete protein. It’s an excellent choice for those looking to build muscle while consuming whole grains. Additionally, quinoa is rich in fibre and complex carbs, providing sustained energy for workouts. (Image: Canva)

Almonds: Almonds are high in protein, healthy fats, and vitamin E, a powerful antioxidant that helps reduce oxidative stress post-workout. They also provide magnesium, which plays a key role in muscle function and recovery. Almonds are a great snack option to fuel muscle repair between meals. (Image: Canva)

Chickpeas: Chickpeas are a great plant-based protein option for muscle growth. They are also rich in complex carbohydrates, providing sustained energy for workouts. Including chickpeas in your diet helps increase overall protein intake, particularly for vegetarians looking to build muscle naturally. (Image: Canva)

Cottage cheese: Cottage cheese is packed with casein protein, which is slowly digested, providing a steady supply of amino acids to muscles throughout the day or night. This makes it an ideal snack before bed to support muscle recovery and growth overnight. (Image: Canva)                                                                                                                                                                                                                                                                                                 Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist or your health specialist for more information.