What athletes eat

If you’re trying to tone up, make sure your diet includes these five types of food to help you build and maintain lean muscle

1 / 5
dried apricots

Banana or dried apricots

Both fruits are good sources of potassium. Low levels can cause muscle weakness and cramps.

2 / 5
chicken breast

Lean protein

Health Canada recommends women eat 46 grams of protein per day. A 100-g skinless chicken breast has 31 g of protein; 100 g of pork loin has 29 g; and 1/2 cup (125 mL) of tofu has 20 g.

3 / 5

Spinach or sunflower seeds

These are high in magnesium, a mineral with an important role in maintaining muscle health.

4 / 5

Almonds, soybeans (edamame) or low-fat milk

All these foods contain lots of calcium, which helps muscles contract.

5 / 5

Salmon, sardines or walnuts

These have high levels of omega-3 fatty acids that help the body convert nutrients into muscle proteins.

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