It is difficult to build muscle and maintain health with age. Your gym instructor may tell you that supplements will help build and maintain muscles, but scientists believe otherwise. Supplements that the gym trainers recommend may be helpful, but until and unless you nourish your system internally, no supplements or expensive protein powder will help you. Before taking supplements, it is necessary to consume energy and nutritious food from natural resources. 

Regular workouts and supplements mk677 Canada is indeed essential to improve muscle health; however, you won’t be able to attain desired results without proper nutrition. High-protein foods are necessary for healthy muscles, but carbohydrates and fats are also essential energy sources. Your body requires carbs to recompense muscle glycogen stores and strengthen insulin to carry amino acids into the muscles. Adding more nutrient-dense foods into your diet will not only help your muscles grow, but it can also help in shedding extra weight. 

Following is the list of foods that contain micro and macronutrients that are scientifically proven to accelerate muscle tissue growth, increase blood circulation to the muscles, and facilitate energy metabolism. 


Quinoa is the best vegetarian alternative for chicken and fish and a complete protein source. Every 100 grams of Quinoa consists of 14 grams of protein with all nine vital amino acids, complex carbs, and fatty levels of lysine. These ingredients help in tissue and muscle repair. Quinoa is gluten-free, high in fibre, magnesium, and iron, and is easily digestible. It has enough protein for the body and is a better alternative to rice.

Chicken breasts

Chicken is a staple diet item and a fantastic source of lean protein necessary for bone and muscle health maintenance. Chicken contains a good vitamin B source, vitamin D, calcium, iron, zinc, and decent amounts of vitamin A and vitamin C. Every 100 grams serving of chicken breasts consists of 40 grams of protein, and that is what you need for proper muscle growth. Enjoy a delicious yet healthy bowl of chicken breast salad by simply boiling it, mixing it with vegetables, and lastly sprinkle some salt and pepper to taste.


Eggs are a great source of high-quality protein. Egg protein does wonders to the body in terms of immunity and muscle strength. Along with proteins, eggs comprise all the essential amino acids, fats, choline, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, calcium, and zinc. Two boiled eggs a day is good enough to provide you the right amount of protein required for your body.


Almost in every nutritious diet, nutritionists include a heavy dose of broccoli. Rich in sulforaphane, a compound that helps increase testosterone and fights back body fat storage, broccoli is a green superfood that blocks enzymes connected to joint damage and inflammation. And maintaining healthy joints is a necessity to stay lean and active for life. Broccoli is also rich in Vitamin C that helps decrease stress hormone cortisol levels, which will further assist your workout efforts. The easiest and healthiest way to enjoy this green veggie is by making a simple Broccoli salad. Add chopped broccoli, red onions, cheddar cheese, and berries to a bowl. Make a dressing with olive oil, vinegar, mustard, honey, garlic, salt, and pepper. Pour the dressing over the salad and stir gently and let it marinate for at least 20 minutes. And your healthy broccoli salad is ready to eat.


Fish like tuna and salmon are the best when it comes to muscle health. Fish is a source of high-quality protein, low in fat, and contains Omega-3 fatty acids necessary for aiding fat loss. These fatty acids can improve heart health and also help in proper body functions such as metabolism. Salmon also consists of healthy monounsaturated fats and omega-3 fatty acids. Every 100 gram serving of salmon consists of 25 grams of protein. 

Chia Seeds

Chia seeds may be tiny in size but have massive health benefits and are rich in muscle chiseling power. These seeds contain Omega-3 fatty acids and fibre that are incredibly essential for muscle health maintenance. Healthy Omega 3 fatty acids help reduce inflammation and muscle growth through the process of protein synthesis. Fibre and protein provide steady and long-burning energy to the body. Every two tablespoons of chia seeds contain 11 grams of fibre.

Your food game must be as strong as your gym game to look fit and well-toned. You should know the combination of the right kind of food with the right kind of workouts for healthy muscles. Different foods help you gain lean muscle. Most of them are complete protein sources that allow your muscles to repair and grow. To reach your goal, focus on consuming these nutritious food items. Eat healthily, stay healthy!