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.

Calcium25Leucine69Magnesium22Potassium21Protein29Vitamin D41

Top sources

Vegetables83Meat & Poultry48Herbs & Spices43

Top-ranked foods

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.

Calcium25% influence
Identifies mineral density that contributes to structural tissue and signalling.
371 foods · 99% of domainavg 56th pct
Leucine69% influence
Contributes to this domain's score when Leucine is concentrated in the food.
221 foods · 59% of domainavg 78th 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
Protein29% influence
Captures amino-acid density for tissue building, repair, and functional proteins.
364 foods · 97% of domainavg 54th pct
Vitamin D41% influence
Reflects hormone-like support for calcium absorption, immune regulation, and bone mineralisation.
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