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D., a physiology researcher at Pennsylvania State University.
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That matters to your muscles because "vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts," says Volek. A Toronto University study found that men can eat this amount daily without gaining any weight.
And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing. How they keep you healthy: Almonds double as brain insurance.
(And no, eating a few eggs a day won't increase your risk of heart disease.) How they keep you healthy: Eggs are vitamins and minerals over easy; they're packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.
Photo: Thinkstock Muscle Medicine How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that's best absorbed by your body.A recent study published in Medicine and Science in Sports and Exercise found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any.