Eat Your Way to Increased Muscle Mass

Dairy Products

The protein casein is the major component of cottage cheese, which is ideal for those who go on long periods without eating because casein is slow digesting. It makes the blood amino acid levels rise gradually and stay elevated. Cottage cheese also provides other excellent benefits, such as calcium, B12, and good bacteria for better gut health and absorption of nutrients.

Fermented dairy products like plain yogurt and kefir contain probiotics or good bacteria that keep the digestive tract in good working condition to take in the maximum amount of nutrients and calories from the meals you eat.

Whey protein is a convenient and quick source of inexpensive protein that is used extensively by bodybuilders. If you’re not looking to gain that much muscle mass, adding whey protein to your smoothie or shake for a post-workout drink is adequate.