Salmon

To build bigger muscles you need to feed them protein and*Omega 3 fatty acids. Omega 3s can improve recovery because it also helps increase the rate of muscle protein synthesis, according to a 2011 study in The American Journal of Clinical Nutrition. Wild salmon also delivers a solid punch of vitamin D—988 IU per 3.5 oz. serving, which is*almost two-thirds*(65 percent) more than the RDA of 600 IU. Vitamin D can promote strength as well as fuel weight loss. A study found vitamin D improved peak power after just four weeks of resistance training and helped reduce waist-to-hip ratio among overweight men after 12 weeks.

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