1. Eggs: Complete protein to start the day
Eggs contain all nine essential amino acids. Eating two at breakfast provides about 14 grams of high-quality protein, ideal for stimulating muscle synthesis early on.
Practical tip:
Prepare them scrambled or cooked, accompanied by wholemeal toast and green leaves. Thus, you add fiber without raising calories too much.
2. Cottage cheese: nighttime muscle reconstruction
Cottage cheese is rich in casein, a slow-absorbing protein that fuels your muscles overnight. Half a cup before bed helps prevent muscle catabolism and promotes recovery.
