Building the Foundation: Best Foods for Muscle Strength

Gaining muscle strength is a synergistic process involving targeted resistance exercise and optimal nutrition, with protein being the most critical macronutrient. Adequate protein provides the amino acids necessary for muscle protein synthesis (MPS) and minimizing muscle protein breakdown (MPB) (Voulgaridou et al., 2023).

Here is the food-based approach to maximizing strength gains.

1. High-Quality Dairy Protein (Whey and Casein)

Dairy is a beneficial muscle-building protein because it contains a complete profile of essential amino acids (AAs), including high levels of leucine (Voulgaridou et al., 2023). Leucine is the primary AA responsible for triggering MPS.

• Whey: A rapidly absorbed protein, ideal for consumption immediately post-exercise to kickstart MPS.

• Casein: A slower-absorbed protein, beneficial for consumption before bed to prolong elevated AA levels and potentially attenuate MPB during the night.

• Source: Greek Yogurt has been shown to increase strength, muscle size, and optimize body composition when combined with resistance exercise (Bridge et al., 2019).

2. Essential Amino Acids (EAAs)

While consuming complete proteins covers your EAA needs, paying attention to foods naturally rich in them is key. For older individuals, a leucine intake of $3\text{ g}$ administered alongside each main meal has been suggested to prevent muscle loss (Voulgaridou et al., 2023).

• Sources: Eggs, meat, fish, poultry, and dairy are all excellent complete protein sources.

3. Carbohydrates for Recovery and Fuel

Muscle strength training requires significant energy. Carbohydrates are necessary to replenish muscle glycogen stores, which fuel your subsequent workouts.

• Action: Consume moderate amounts of complex carbohydrates (sweet potatoes, brown rice, whole-grain oats) along with protein in your post-workout meal to accelerate recovery and prepare muscles for the next session.

4. Healthy Fats (Omega-3s)

Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) reduce post-exercise inflammation, which supports faster recovery and continuous training, indirectly leading to greater strength gains.

5. Adequate Micronutrients

Micronutrients like Vitamin $\text{D}$ can have a protective role and may modulate muscle growth, though further research is ongoing (Voulgaridou et al., 2023).

• Action: Ensure you're eating a variety of foods rich in Vitamin $\text{D}$ (fatty fish, fortified foods) and other key vitamins.