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Beef

Sear a juicy slab of red meat for a one-two punch of iron and zinc, plus vitamin B12. Both nutrients help transport oxygen to the muscles and zinc, like magnesium, assists muscle with contraction. “Iron also breaks down food into energy that the muscles can use,” White explains. “Without enough of it the body will break down quicker.”
Stick to lean cuts like top-round or flank steak to trim calories.

Almonds

Grab a hand full or two of these crunchy munchies. “Nuts have mono- and poly-unsaturated, protein and fiber,” White says. “They’re also high in Vitamin E, which not only delivers nutrients and oxygen to the muscles, but also diminishes free radical damage. Plus it helps rid the body of metabolic waste such as lactic acid and eases muscle soreness.”

This super food is high in magnesium as well another key player in aiding muscle contraction. They pack in calories, too, if you’re looking to raise your intake.

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About The Author

Ana Mantica

Ana Mantica has been a writer and editor for over 10 years, specializing in health, nutrition and lifestyle. Aside from her regular and stellar contributions to `LLERO, Ana has been published in outlets such Cosmo for Latinas, Woman's Day for Latinas, Self and Fitness and is a correspondent for Forbes Travel Guide. Ms. Mantica is a proud Nica/Cuban and is HQ’d in Miami, Florida.

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