Grub that will fuel your work­outs and feed your mus­cles.

Shape (Singapore) - - Contents - – MARNIE SOMAN SCHWARTZ

WHEY-PROTEIN SHAKE When you lift weights, you break down mus­cle. Then your body re­builds that mus­cle and makes it stronger. The amino acid leucine, found in whey protein pow­der, jump-starts the process, Pamela says. Blend a scoop of whey pow­der with milk – an­other great source of leucine – and fresh or frozen fruit. STEAK AND SPINACH Red blood cells carry oxy­gen to your mus­cles, which need iron to stay healthy. If you’re de­fi­cient in the min­eral (as many women are), your work­outs will feel harder, Pamela says. Beef and leafy greens are both good sources of iron. (You can also get a day’s worth of it from for­ti­fied break­fast ce­re­als.) GRILLED SALMON The omega-3 fatty acids in salmon and other fatty fish help pre­vent in­flam­ma­tion, so they’ll help you feel less joint and mus­cle pain af­ter a tough ex­er­cise ses­sion. Plus, stud­ies show that these fats may aid in build­ing mus­cle tis­sue.

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