1 cup low-fat (1%) milk
Aside from being a stellar protein, milk is a rare food source of vitamin D. Low levels of vitamin D have been linked to increased fat infiltration into muscles, which saps their strength. Less strength translates into lackluster training sessions and subsequently an absence of sleeve-busting pipes.
1/2 cup low-fat, plain Greek yogurt
Deliciously creamy Greek-style yogurt contains nearly twice as much muscle-friendly dairy protein as traditional yogurts, making it a worthwhile splurge.
1 unpeeled apple, chopped
An apple a day may keep muscle loss at bay. Researchers at the University of Iowa (Iowa City) discovered apple peel is a source of ursolic acid, a compound that may promote muscular growth by increasing the effects of a key muscle-building hormone called insulin-like growth factor 1.
1 scoop whey protein isolate
Whey is chock-full of leucine, an amino acid that plays an important role in stimulating muscle growth following training, according to scientists at McMaster University (Hamilton, Ontario).
Protein: 50 g
Carbs: 48 g
Fat: 3 g