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Foods/Health domains/Muscle function

Strength & recovery

Best foods for muscle function

The foods whose nutrient profiles most support muscle function and recovery — ranked by protein and the micronutrients behind contraction and repair, with evidence-linked values.

Foods ranked
374
Top match
Textured Vegetable Protein

Top-ranked foods

by focus score

  1. 1

    Textured Vegetable Protein

    Nutrition influence97 / 100
    LeucineProteinPotassium
    Plant-Based Alternatives· Leucine, Protein, Potassium
  2. 2

    Sole

    Nutrition influence96 / 100
    LeucineVitamin DProtein
    Fish & Seafood· Leucine, Vitamin D, Protein
  3. 3

    Herring

    Nutrition influence96 / 100
    LeucineVitamin DProtein
    Fish & Seafood· Leucine, Vitamin D, Protein
  4. 4

    Parmesan

    Nutrition influence95 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  5. 5

    Gruyère

    Nutrition influence95 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  6. 6

    Emmental

    Nutrition influence95 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  7. 7

    Cheddar

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  8. 8

    Havarti

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  9. 9

    Mozzarella

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Dairy & Cheese· Leucine, Protein, Calcium
  10. 10

    Roquefort

    Nutrition influence94 / 100
    LeucineCalciumProtein
    Dairy & Cheese· Leucine, Calcium, Protein
  11. 11

    Nutritional Yeast

    Nutrition influence94 / 100
    LeucineProteinPotassium
    Plant-Based Alternatives· Leucine, Protein, Potassium
  12. 12

    Dried Yeast

    Nutrition influence94 / 100
    LeucineProteinPotassium
    Baking Ingredients· Leucine, Protein, Potassium
  13. 13

    Pumpkin Seed

    Nutrition influence94 / 100
    LeucineProteinMagnesium
    Nuts & Seeds· Leucine, Protein, Magnesium
  14. 14

    Tuna

    Nutrition influence94 / 100
    LeucineProteinVitamin D
    Fish & Seafood· Leucine, Protein, Vitamin D
  15. 15

    Seitan

    Nutrition influence94 / 100
    LeucineProteinVitamin D
    Plant-Based Alternatives· Leucine, Protein, Vitamin D
  16. 16

    Prosciutto

    Nutrition influence94 / 100
    LeucineProteinVitamin D
    Meat & Poultry· Leucine, Protein, Vitamin D
  17. 17

    Flaxseed

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Nuts & Seeds· Leucine, Protein, Calcium
  18. 18

    Green Lentils

    Nutrition influence94 / 100
    LeucineProteinPotassium
    Vegetables· Leucine, Protein, Potassium
  19. 19

    Red Lentils

    Nutrition influence94 / 100
    LeucineProteinPotassium
    Vegetables· Leucine, Protein, Potassium
  20. 20

    Almond

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Nuts & Seeds· Leucine, Protein, Calcium
  21. 21

    Peanut Butter

    Nutrition influence94 / 100
    LeucineProteinMagnesium
    Nuts & Seeds· Leucine, Protein, Magnesium
  22. 22

    Sesame Seed

    Nutrition influence94 / 100
    LeucineProteinCalcium
    Nuts & Seeds· Leucine, Protein, Calcium
  23. 23

    Canned Anchovies

    Nutrition influence94 / 100
    LeucineVitamin DProtein
    Fish & Seafood· Leucine, Vitamin D, Protein
  24. 24

    Pistachio

    Nutrition influence94 / 100
    LeucineProteinPotassium
    Nuts & Seeds· Leucine, Protein, Potassium

How nutrition supports this domain

Protein, potassium, magnesium, and B-vitamins power contraction and recovery. Here is how each drives the domain.

Primary drivers

Usually the largest share of a food's domain score.

  • Leucine69% influence

    Helps explain the score when this nutrient is concentrated in the food.

    221 foods · 59% of domainavg 78th pct
  • Protein29% influence

    Captures amino-acid density for tissue building, repair, and functional proteins.

    364 foods · 97% of domainavg 54th pct
  • Calcium25% influence

    Identifies mineral density that contributes to structural tissue and signalling.

    371 foods · 99% of domainavg 56th pct
  • Magnesium22% influence

    Points to enzyme, nerve, muscle, and energy-metabolism support.

    360 foods · 96% of domainavg 57th pct
  • Potassium21% influence

    Reflects electrolyte support for fluid balance, nerve impulses, and muscle contraction.

    362 foods · 97% of domainavg 56th pct
  • Vitamin D41% influence

    Helps explain the score when this nutrient is concentrated in the food.

    149 foods · 40% of domainavg 80th pct

Where it comes from

Food groups contributing the most qualifying foods to this domain.

  • Vegetables83
  • Meat & Poultry48
  • Herbs & Spices43
  • Dairy & Cheese40
  • Grains & Starches40
  • Fruits34
  • Fish & Seafood32
  • Nuts & Seeds22

Explore other domains

Heart healthBrain healthImmune supportBone healthGut healthAntioxidant defenceMetabolic healthBlood healthEye healthTissue repairEnergy
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