Muscle builders

 Chow down these foods for greater gains

Full-fat milk

A glass of the white stuff is rich in CLA (Conjugated Linoleic Acid), which reduces fat and preserves muscle tissue according to a study in the Journal of Nutrition. It forces glucose into your muscles and connective tissue cells instead of letting it turn into fat. It's also high in protein and full of vitamins and minerals, but you need to have semi-skimmed or full-fat milk to get the benefit. 

Spirulina

A nutrient-packed green algae, spirulina contains 65% of easy-to-digest protein and is amazingly low in fat. It is also a source of beta-carotene, a powerful antioxidant important for your post exercise muscle recovery. Add it to your breakfast smoothie, but be warned: everything it touches turns a weird shade of green.

Almond butter

A spoonful of almond butter adds a muscle building protein punch to food and is also rich in magnesium, the mineral needed for healthy muscle contraction. Add a spoonful to your porridge or smoothies. 

Eggs

You may have heard of bodybuilders cooking with only egg whites as a purer protein source, but for those of us who have an aversion to body paint and gold lamé trunks, eating the whole egg is best. Apart from containing all essential amino acids important to build and repair muscles; the egg yolk contains a high level of vitamin D needed to maintain the integrity and composition of muscle tissue. 

Wheatgerm

Not an airborne disease, but a great source of chromium, which improves glucose uptake into muscle cells, giving you extra energy to power through your workout. Wheatgerm's also high in arginine, an amino acid needed for the production of nitric oxide, which enhances blood flow to muscles so more nutrients can get to them. Sprinkle on your cereals or add to protein shakes and smoothies.

Red peppers

Red peppers are rich in vitamin C, which acts as a powerful antioxidant and aids muscle recovery at a cellular level by preventing free-radical damage. Red peppers contain 60% more vitamin C than their green equivalent and are also high in vitamin B6, which supports protein synthesis as well as muscle growth.

Turkey

Contains glutamine, an amino acid found in high concentration in muscle tissue. It increases protein synthesis, which leads to increased muscle mass. A recent study found glutamine also significantly increased growth-hormone levels.

Papaya

This juicy gem contains the compound papain, which breaks proteins down into simple components. These can then be easily utilized by the body. It also has an anti-inflammatory effect in the body and so will also relieve those post workout muscle aches and pains. Serve sliced with chopped ginger and lime.

Edamame beans

Also known as soybeans, they're a great low-fat form of vegetable protein containing all the muscle-building essential amino acids. Cook the beans for a minute or two and throw into salads.

Coffee

The quickest route to more muscle (and, incidentally, the loo) is a shot of espresso. A study showed that caffeine improves endurance-training performance by reducing muscle pain during exercise, which means you can train for longer. So that's no pain, more gain.