Forget powdered protein drinks; Xenia Collins thinks lean muscle gain comes from natural, healthy meals. Whether your goals are just for a tonned body or you enjoy working out, the correct protein sources support recuperation, increase metabolism, and keep you full. Ranked by quality and adaptability, her final grocery list for muscle development follows.
Animal-Based Powerhouses:
- Eggs: Nature’s perfect protein, with all nine essential amino acids. Xenia loves them scrambled post-workout or hard-boiled for snacks.
- Salmon: Packed with omega-3s to reduce inflammation and support recovery.
- Greek yogurt: Twice the protein of regular yogurt, plus probiotics for gut health. Opt for plain to avoid added sugars.
Plant-Based Champions:
- Lentils: A fiber-protein combo that keeps energy steady. Xenia adds them to soups or salads.
- Tempeh: Fermented soy with more protein and digestibility than tofu. Try it marinated and grilled.
- Pumpkin seeds: A crunchy snack with magnesium for muscle function.
Xenia’s advice is to spread proteins all through the day. Including a source in every meal and snack can help your body to synthesise muscles using just 30 to 40 grammes each meal. Match proteins with vegetables (such as chicken with broccoli) to increase vitamin absorption.
Xenia replies, “No magic powder can outdo real food.” Choosing these nutrient-dense foods nourishes your body for long-term health and vitality rather than only gaining muscle.
