Making a satisfying salad that can also benefit your muscles is all about combining the right amount of protein, fiber, carbohydrates, and healthy fats. Nutritionist and weight loss expert Alan Aragon told Men’s Health that proteins and carbs work in unison to boost muscle synthesis, while “fats support testosterone production, while also keeping you satisfied.” Testosterone is a hormone associated with increased muscle mass and strength, as well as improved bone mineral density.
Additionally, a salad that has just the right amount of fruits could be great for your health. Adding some fruits to your salad could help because of the vitamin C content they provide. A 2020 study published in the Journal of Nutrition found that dietary vitamin C could help reduce age-related muscle loss. Be mindful of just how much you add, though, as having too much fruit in your diet can leave you with no room for other foods rich in muscle-building nutrients. With that said, adding protein-rich nuts like peanuts, almonds, cashews, pistachios, and walnuts can also elevate your salad game when it comes to muscle strength. Cheese, avocados, and eggs are other good additions.