Foods that feed your muscles
Strength & recovery. PeakPie scores the muscles on 7 nutrients; Protein, Magnesium, Vitamin D count most. Below: the everyday ingredients that score highest for your muscles in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your muscles, by kind
FISH, MEAT AND EGGS
BEANS AND PULSES
- Pinto beans155 g · Protein and Magnesium16
- Split peas70 g · Protein and Magnesium15
- Adzuki beans60 g · Protein and Magnesium15
- Black-eyed beans150 g · Protein and Magnesium14
GRAINS AND STARCHES
- Quinoa60 g · Magnesium and Protein14
- Wholewheat pasta65 g · Protein and Magnesium11
- Weetabix60 g · Protein and Iron10
- Jacket potato250 g · Potassium and Magnesium8
The number is the muscles score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the muscles is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your muscles is scored on
Protein
32% of the score · target 56g a dayThe amino-acid supply for building and repairing muscle — and for every enzyme, antibody, and hormone your body assembles.
- AUTHORISED CLAIMProtein contributes to a growth in muscle mass.
- AUTHORISED CLAIMProtein contributes to the maintenance of muscle mass.
Magnesium
18% of the score · target 370mg a dayA mineral over 300 enzymes depend on — it relaxes muscles after contraction, steadies heart rhythm, and calms the nervous system.
- AUTHORISED CLAIMMagnesium contributes to normal muscle function.
Vitamin D
15% of the score · target 15mcg a dayA hormone-like vitamin your skin makes from sunlight. It unlocks calcium absorption for bones and helps regulate immune responses.
- AUTHORISED CLAIMVitamin D contributes to the maintenance of normal muscle function.
Potassium
13% of the score · target 3,000mg a dayThe electrolyte that counterbalances sodium — easing blood pressure, moving fluid in and out of cells, and firing muscles and nerves.
See what your whole day does
PeakPie scores every meal you log against all eleven body systems, so you can see which ones today fed and which ones it left short. Free, no card, under a minute to set up.
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