5 Muscle-Building Foods

Boost and energy and build muscles by eating these nutrient-dense foods.

Hard-boiled eggs
One large egg packs 6g of protein. Try boiling a batch together and storing in the fridge. It is an easy snack to pack for your after-workout.

Precooked quinoa
It has 8g of complete protein per cup, delivering all nine of the essential amino acids your body needs.

Avocado
Avocados have 2g of protein per half. It also contains monounsaturated fats – the good fat that helps reduce cholesterol, hunger and even belly fat.

Blueberries
Full of fibre that helps you stave off hunger. Research shows eating them every day may reduce muscle soreness from exercise.

Spinach
Spinach boasts one of the highest protein content in vegetables at 5g per 1 cup cooked. Try it in a smoothie with blueberries and avocado.