Welcome back to the one-and-only Pro Fitness RI blog! We’ve covered quite a bit of ground lately, from highlighting which foods you should avoid to lose belly fat to how getting fit at our Warwick gym could literally change your life! We’d encourage you to go back and check out of our previous blogs if you get the chance. We think you’ll find some practically beneficial information in each of them, whether you are looking to learn about the benefits of group workouts in Warwick or educate yourself on the benefits of cardio and strength training in tandem.

For the purposes of today’s blog, we’ll be discussing which foods are best for both muscle growth and muscle recovery. Some of you might be familiar with, while others just might surprise you! Before we dive into the meat and potatoes, however, we’d like to remind our readers about who we are as a Rhode Island fitness center.


We offer a world-class fitness center and health club in Warwick — sans the price point that would typically be associated with such high-quality facilities.

We offer a wealth of fitness classes, such as cycling, kickboxing, boot camp, Zumba, pilates, yoga, and a wealth of muscle sculpting or cardio-based classes to boot.

We also are proud to offer one-on-one personal training. Our certified trainers create unique, challenging workouts based on your personal fitness goals. We make sure the process is challenging, rewarding, and yes, even fun! Ultimately, we want our gym members to be thrilled with every aspect of their experience here, whether you work out independently, take a few workout classes each week, or utilize our personal training opportunities.


Below you’ll find a list of some foods worth including in your diet to aid in muscle growth. Again, some might be fairly obvious to you, while others hopefully surprise you! It’s easy to get tired of eating the same thing all the time, so we hope a bit of variety will keep your diet sustained!

  • Chicken breast – Let’s start with the one you were probably already thinking of, the chicken breast. It’s hard to think of a food that’s associated with muscle growth more often than chicken. This is for good reason; chicken breasts are full of protein, affordable, easy to prepare, and chicken goes with practically anything when prepared right. We’d recommend cooking a week’s worth of breasts at the same time to prepare all of your meals for the week!
  • Eggs – Eggs, like chicken, are commonly associated with muscle building. However, eggs have been slighted over the past few decades, being dubbed as unhealthy due to their supposed artery-clogging properties. However, modern research has determined that dietary cholesterol and heart disease are not linked for most people. Thus, eggs are now healthy again. For folks looking to build muscle, you’ll be interested to learn that the cholesterol found in egg yolks actually functions as a makeshift framework for steroid hormones, which are quite helpful when trying to build muscle. Additionally, there’s about a half of a gram of leucine found in each egg. Leucine stimulates rapid muscle growth, making egg consumption a virtual must for anyone looking to get stacked.
  • Pumpkin seeds – Pumpkin seeds, like hemp seeds, are a complete source of protein. While a good number of foods need to be mixed to form a complete protein source, certain foods take care of that all on their own. Pumpkin seeds contain 30 grams of protein for every 100 grams consumed. Plus, they are high in fatty acids, which have numerous benefits, including energy storage.
  • Shrimp – While most people think of nuts, chicken breast, and eggs as the best ways to get protein, shrimp are almost pure protein, believe it or not. Every 85-gram serving contains a remarkable 18 grams of protein, one gram of fat, and no carbs! While healthy carbs are essential to fuel us throughout the day, it’s nice to know that you can find a protein-rich food source without a surplus of additional calories. Shrimp, like eggs, contain a high amount of the aforementioned amino acid leucine.
  • Canned Albacore Tuna – Here’s one of the most cost-effective foods every bodybuilder-on-a-budget should buy in bulk. Canned albacore tuna contains 27 grams of protein per 100-gram serving, which is impressive in its own right. When you realize just how cheap, convenient, and versatile canned tuna is, it makes a ton of sense to make it a staple in your diet! Of course, we’d recommend you go with trusted, ethical brands, such as Trader’s Joes or Safe Catch, in order to avoid consuming an excess of heavy metals.


While most people know a handful of foods that are high in protein (and hopefully they know a few more now), it’s less common to find athletes who know how to help their muscles recover by consuming certain foods. We help remedy that below.

  • Baking spices – No, we aren’t telling you to eat an entire gingerbread house to help relieve those aches and pains, but you might find it interesting to learn that research points to baking spices like cinnamon and ginger helping reduce muscle soreness. When compared with a placebo group, women who were given ginger or cinnamon reported having much less muscle soreness after they worked out.
  • Salmon – To be fair, salmon could be listed in both the muscle growth and recovery categories, seeing as how it is high in protein and is full of anti-inflammatory omega-3 fats alongside antioxidants.
  • Coffee- For the addicts and avid consumers of hot and brown among us, you’ll be pleased to read that research suggests that a moderate intake of caffeine (roughly two cups of coffee) can lessen post-workout soreness by nearly half!
  • Peanut butter and bananas – Peanut butter is frequently maligned as a healthy food because of its high fat content. However, it remains delicious, full of protein, plant-based, and pretty darn convenient to eat as well. If you pair peanut butter with a banana, you are setting yourself up for success by feeding your muscles with both protein and potassium. Potassium is an electrolyte that you lose when sweating, and replenishing your body with it can help prevent muscle cramps.


At Pro Fitness RI, we believe that fit is not a destination, but it’s a way of life. We hope that you’ve enjoyed this blog, but more than that we hope that you find it useful for your personal fitness journey. More than anything, however, we hope that you consider joining the best gym in Rhode Island! You can get your 3-Day Free Trial Pass at your convenience. Be sure to reach out to us if you have any questions or would like more information about Pro Fitness RI!