5 foods that… help build muscle

Broad beans

Top up the protein content of meals by adding a serving of nutrient-rich broad beans. Nearly half the calorie content is protein, and they also provide high levels of vitamin C not found in animal protein.

Sea trout

This oily fish is much lower in fat than salmon, yet still a first-class source of muscle-building protein. Trout also contains B vitamins such as B2 and B6 – both necessary for amino acid (protein) metabolism.

Asparagus

Loaded with nutrients such as folate, vitamins A, C, E and K, as well as chromium – a trace mineral that enhances the ability of insulin to transport glucose and amino acids into cells.

Crab

High in zinc and with 20g protein per 100g serving, crab is a perfect muscle-building food for summer salads.

Rabbit

In season during the early summer months, rabbit is low in fat and high in quality protein, so a perfect choice for those seeking a lean, strong physique. Rabbit is also an excellent source of B vitamins.

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220 Triathlon Team Journalists, reviewers, coaches and athletes

About

The 220 Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport.