Foods for gains, renewing and aiding your muscles after training

Foods to eat for muscle gains:

Cottage cheese

Low in fat and high in slow releasing casein protein to keep your muscles drip fed for hours

Oats (with a pinch of cinnamon)

Re stock your body’s glycogen levels. Adding cinnamon will stabilise your blood sugar levels for a more sustained energy supply


Vitamins A,C and E which support muscle recovery and its enzymes reduce inflammation too easing any soreness


The essential fats deliver valuable energy and it’s high vitamin E content help fight free radicals to prevent stiffness after training

Red onion

Quercetin the compound that makes it red is an anti toxin that reduces inflammation

Black beans

This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content


A very nutritious legume; containing loads of fiber and minerals


Rich in the mineral zinc, oysters are great for raising testosterone levels a mass building hormone

Foods to eat for muscle gains