Prepare them scrambled or cooked, accompanied by wholemeal toast and green leaves. Thus, you add fiber without raising calories too much.
2. Cottage cheese: nighttime muscle reconstruction
Cottage cheese is rich in casein, a slow-absorbing protein that fuels your muscles overnight. Half a cup before bed helps prevent muscle catabolism and promotes recovery.
Tip:
Combine with red fruits to add antioxidants or sprinkle cinnamon to regulate glucose levels.
3. Leafy Greens: Essential Minerals
Spinach, Swiss chard, arugula and other dark leafy greens provide magnesium, potassium and vitamin K, which are essential for bone health, circulation and cell regeneration.
Health
How to use them:
Add a handful to your soups, smoothies, or tortillas. The darker the leaf, the greater its nutritional contribution.
4. Bone broth: natural collagen
Cooked slowly, this broth offers collagen, gelatin, glycine and proline, key compounds for the maintenance of tendons, cartilage and joints.
Bonus tip:
I added a tablespoon of turmeric or apple cider vinegar during cooking to improve mineral extraction.
5. Avocado: good fats for muscles
It contains monounsaturated fats that promote the production of anabolic hormones necessary to maintain muscle mass. It is also rich in potassium, which helps prevent cramps.
How to consume it:
