Eating for strong muscles!


Strength training workouts at the gym are great for building muscle strength and endurance, but your muscles need proper nutrition or what you do at the gym won’t matter much!

Just like your bones need Vitamin D and Calcium, your muscles need protein to stay strong and healthy.

Women on average should get 46 grams of protein each day, whilst men need about 56 grams daily.  In general 10-35% of your daily calories should come from protein.  If you are trying to stay lean, the more protein the better – protein builds muscle and muscle burns fat!

Below is a list of the five best sources of protein!


Salmon is an excellent source of lean protein, and you will get the double benefit of strengthening your bones and muscles!


A breakfast without eggs really isn’t a breakfast at all!  You can cut calories by eating only the whites of the egg, but the yolk is the source of everything that is good for you, including calcium and protein!

Lean Meats

A big juicy steak may sound delicious, but if you are trying to get the most out of your meat, stick to chicken, pork and lean cuts of red meat!

Greek Yoghurt

Greek yoghurt contains the calcium and Vitamin D that regular yoghurt has but it is also packed with protein.  In fact there are about 24 grams of protein in one cup of plain greek yoghurt.  Try topping greek yoghurt with fresh fruits or nuts for added flavour!

Nut Butter

Peanut butter or almond butter are great when you need a protein powered snack on the go!  Try slicing an apple and spread your favourite nut butter for a simple and delicious snack!

No matter how old you are, it’s never too late to start focusing on eating the right foods to keep your muscles strong and healthy.  Eating foods rich in protein will give you both strength and energy to enjoy life!

Should you require any more information or would like to speak to a member of our team call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us on: or

Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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