Our Favourite Muscle Building Foods

Balancing a gym routine with healthy food often takes time and a lot of patience! The last thing we want to be doing when we get home from mio HQ is spending hours preparing food for the next day. So we’ve shared our favourite muscles building foods that take little effort and no time at all to cook!

Whole wheat toast with banana

There’s nothing simpler than a slice of toast! Have it for breakfast, or even as a midnight snack because this versatile piece of bread will satisfy any slight hunger pang.

We like ours with banana on whole wheat bread. Throw a dollop of peanut butter into the mix and voila, you’re life has just got a little bit better! Eat this before your workout and the whole wheat bread will slowly release energy while the banana will give you that extra kick when the going gets tough. If you’re training for a race, bananas are the ultimate training partner as they are a great source of potassium which is lost as you sweat.

Chicken and avocado omelette

Eggs are a great source of protein – perfect for muscle repair and growth. Why not mix it up a little with some cooked chicken (the ultimate muscle building food) and avocado! Avocado is full of fiber and monostaturated fats (good fat that is) and has taken the world by storm in the last few years. The trendy superfood has exploded onto the market and is the perfect garnish to any meal!


With so many variations of available, it’s the perfect on-the-go snack to or from the gym. If you’re unsure what to include, stick to your favourite fruit with a large dollop of Greek yoghurt. Add 10-20 grams of a protein powder to ensure your smoothie is muscle building.

Salmon and brown rice

This is our go-to meal noon or night. This quick and simple meal is perfect to assist a healthy lifestyle. We love to add a handful of chilli and a bit of garlic to kick start the flavours! Throw some soy sauce in the mix and you’ve got yourself a delicious dinner!

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