What foods help build muscle and improve recovery after exercise?

Protein-rich foods are essential for muscle building and recovery. Lean meats like chicken, turkey, and beef provide high-quality protein with all essential amino acids. Fish such as salmon also adds omega-3 fatty acids, which help reduce inflammation. Eggs, Greek yogurt, cottage cheese, and legumes like lentils and beans are also excellent protein sources. Carbohydrates are equally important as they replenish glycogen stores depleted during exercise. Foods like rice, oats, sweet potatoes, and fruits work well for this. Healthy fats from avocados, nuts, and olive oil support hormone production including testosterone. Staying well hydrated and consuming foods rich in antioxidants, like berries and leafy greens, further aids recovery by reducing muscle soreness and inflammation.