Want to build muscle and get stronger? It’s not just about lifting heavy—it’s about eating smart. Your muscles need protein, iron, and other key nutrients to grow and recover. Here’s how to get the best fuel for strength gains. 

💪 THE POWER PROTEINS 

The Meat, Poultry, Fish, Eggs and Alternatives group is your muscle-building powerhouse.

Here’s what’s on the menu:

✅ Lean Red Meat: Beef, lamb, veal, pork, kangaroo (great for iron & muscle recovery)

✅ Poultry: Chicken, turkey, duck (lean protein for lean muscle)

✅ Fish & Seafood: Fish, prawns, crab, lobster (high in protein & omega-3s)

✅ Eggs: A complete protein source (perfect for muscle repair)

✅ Nuts & Seeds: Almonds, pine nuts, walnuts, macadamia, hazelnut, cashews, nut spreads, plus pumpkin, sesame and sunflower seeds (good fats & energy)

✅ Legumes & Beans: All beans, lentils, chickpeas, tofu (plant-based protein power). 

For max strength, aim for 2-3 serves per day from the above. If you’re training hard, closer to 3 serves is best.

🥩 65g cooked lean red meat (about a palm-sized portion)

🍖 ½ cup lean mince, 2 small chops, or 2 slices of roast meat (about the size of a standard bar of soap)

🍗 80g cooked chicken or turkey (about the size of a deck of cards)

🐟 100g cooked fish (a small fillet) or a small can of fish

🍳 2 large eggs

🥜 30g nuts or nut butter (a small handful)

🌱 1 cup cooked beans, lentils, chickpeas, or canned beans (about the size of a fist)

🍲 170g tofu (about the size of a smartphone)

• Eat protein at every meal to keep muscle recovery on point.
• Mix it up! Rotate between red meat, poultry, fish, and plant-based sources.
• Don’t forget the extras – fruit, veggies, and the right carbs help with absorption and energy.

Strength starts in the kitchen—fuel right, train hard, and grow strong!