| #1 | Chicken Breast | 31g protein/100g. Complete amino acid profile. Leucine (2.3g/100g) triggers mTORC1 → muscle protein synthesis. Consume w | Post-workout (within 2h) |
| #2 | Egg | 13g protein/100g, highest PDCAAS (1.0). Choline for neuromuscular junction recovery. Whole egg anabolic response 40% > | Any meal, post-workout optimal |
| #3 | Salmon | 20g protein + omega-3 EPA/DHA. Omega-3 reduces exercise-induced inflammation and DOMS. Astaxanthin (wild salmon) is a po | Post-workout or dinner |
| #4 | Sweet Potato | 20g carbs/100g, high potassium (337mg). Replenishes glycogen. Potassium prevents post-exercise cramping. GI 54 — moderat | Post-workout (with protein) |
| #5 | Tart Cherry Juice | Anthocyanins reduce DOMS and accelerate strength recovery. 2x/day for 4-5 days pre- and post- intense exercise. | Pre + post exercise |