Best foods to build muscle

The specialist sports nutritionist, who works with the world’s leading athletes such as Mo Farah and leading sport teams including Tottenham, Manchester City and the RFU gives us his advice on how to put protein into practice.

QUORN MEAT FREE MINCE HELPS TO BUILD LEAN, STRONG MUSCLE Quorn Meat Free Mince is a healthy protein source* because it’s low in both saturated fat and calories. When eaten after training, a meal containing Quorn helps to restore glycogen levels in the body, making you stronger and leaner the next time you train.

MACKEREL BURNS FAT AND ELEVATES MOOD The fatty acids in oily fish build the hormones that support muscle-metabolism (the rate your muscles burn fat at rest), the immune system and also stabilise your mood. Tuck in after training: eating before a workout could cause an upset stomach.

BROCCOLI HELPS VISION WITH VITAMINS Vitamin A improves vision by giving the retina a power-up, and vitamin C and glutathione aid recovery. Add broccoli to your post-training meal to maximise the absorption of vitamin A.

SPINACH IMPROVES ENDURANCE Jam-packed with calcium, iron and chlorophyll, Popeye’s supplement of choice encourages the transportation of blood around the body, improving cardiovascular endurance. Add spinach to a carb-rich lunch to slow the release of glucose into the blood.

BEETROOT JUICE BOOSTS ENERGY The nitrates in beetroot juice will inspire your muscles to perform above and beyond the call of duty, by increasing blood flow and fuel delivery. It will also help your muscles dump out any waste. Quench your energy thirst with this before a game and you’ll put in a lung-busting performance and fend off your opponents, with plenty more left in the tank.

CURRY SPICE EASES INFLAMMATION Hot to taste, cool by nature, curry spice eases inflammation and accelerates the recovery process. Feeling fresher in training will improve your fitness and skill acquisition. Adding a bit of garam masala to some lean meats or Quorn after training will help your body recuperate for another battle.

GREEN TEA HELPS FOCUS Green tea’s caffeine helps enhance focus on the pitch and supports fat-burning during exercise. This will keep you tuned-in on the pitch and trim off it. It can also help to widen your arteries, transporting more oxygenated blood around the body, increasing stamina.

BROAD BEANS HELP AWARENESS Full of the amino acid tyrosine, as well as a chemical found in the brain called L-dopa, broad beans will help you remain focused during the big game. If you’re not playing a match, stay on the ball by eating a handful before training.

BLUEBERRIES STOP INJURY AND AID RECOVERY High in vitamin C, this super-fruit supports the immune system and helps prevent against injury, enabling you to train harder and more productively in each session. Eat throughout the day to gradually build up the body’s antioxidant defences.

*Quorn Meat Free Mince, Quorn Meat Free Chicken Pieces and Quorn Meat Free Standard Sausages are a nutritionally healthy protein source. Protein contributes to a growth in and maintenance of muscle mass.