How to make meat more muscle-friendly
Choose leaner cuts most of the time and use cooking methods such as:
* grilling
* roasting
* baking
* air-frying
* sautéing with moderate amounts of oil
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Pair the protein with potatoes, rice, whole grains, or legumes to provide carbohydrates for training and recovery.
## 3. Dairy Foods
Milk, yogurt, cottage cheese, and many cheeses provide high-quality protein.
Milk naturally contains two major types of protein:
* casein
* whey
Whey is digested relatively quickly, while casein is digested more slowly. Together, they make dairy foods a practical protein source throughout the day.
### Useful dairy choices
For muscle building, consider:
* Greek yogurt
* cottage cheese
* milk
* skyr
* natural yogurt
* moderate portions of cheese
Greek yogurt and skyr are particularly useful because they can contain substantial protein while still being easy to combine with other foods.
### Easy muscle-building snack
Try plain Greek yogurt with:
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* berries
* oats
* nuts
* banana
* a little honey if desired
