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Greek yogurt

Getting enough calcium is important when you’re building muscle because you need strong bones to properly anchor your muscles. “Calcium plays a critical role in both the contraction and relaxation of your muscles,” says Kendall. If you don’t get enough calcium, it could lead to muscle cramps, making pumping iron not so much fun. “Greek yogurt contains almost twice the protein of regular yogurt, plus it has gut-friendly probiotics and bone-strengthening calcium,” says Kendall. A 6-ounce serving of 0 percent Fage Greek yogurt has 20 percent of your daily intake of calcium and 18 grams of protein. Just watch out for the prepackaged flavored varieties, which can be chock-full of added sugar. “If plain Greek yogurt doesn’t do it for you, try sweetening it with a little honey or stevia and a handful of blueberries for an added antioxidant punch,” suggests Kendall. (Here are simple ways to prevent muscle loss as you age.)