Here at Nova Home Health Care, your Fairfax source for at-home caregiving, we strive to ensure that each of our clients have optimum health and the access to the best caregiving services, all the while residing in the comfort of their own home. We offer a variety of services, as provided from our staff of diverse caretakers (including skilled nurses, speech therapists, physical therapists, dietitians, home health aides, and occupational therapists). In short, we care for your health! That’s our passion, and that’s why we’re continually publishing articles that are aimed to improve your health from the comfort of your home. Today, we’re taking a moment to talk about nutrition. We provide dietitian services, as well as physical therapy services, which is why we’re taking a moment to point out a few foods you can incorporate into your diet to improve your muscle health.

Great Foods for Muscle Growth

If your muscles are weakened due to illness or injury, or if you’re simply looking to improve your overall health and fitness, seek out these foods; if your diet allows, feel free to incorporate these foods into your normal eating routine! Each of these foods contains power-packed proteins, healthy fats, and the vitamins, nutrients, and minerals that your muscles demand to grow


Red meat lovers rejoice! Beef is an incredibly potent source of the good stuff you need to build your muscles. Beef is protein rich, and it has a slew of vitamins and minerals that you need to feed growing muscles. Be sure to buy organic, grass-fed beef. Other sources of beef won’t contain as many nutrients that your muscles crave, and non-organic beef sources may have chemicals from GMO cow feed.


Fish is full of protein, and its packed with heart-healthy fat. Seek out fresh, wild sources of fish – they contain more vitamins and minerals, plus wild fish contains less saturated fat than farmed fish sources. Alaskan salmon is an excellent source of protein and healthy fat. Also try fresh cod, herring, tuna, mahi mahi, and mackerel.

Brown Rice & Whole Grains

Good carbohydrates fuel your muscles. If you’re working out a muscle group, getting carbs in your system before your routine will ensure that you get the best performance out of your muscles. Brown rice and whole grains contain good carbohydrates and plenty of protein to fuel and build muscles. If you’re opting for whole grains, try sprouted grains – they’re even better!


Eggs contain almost all of the good stuff you need to make your muscles thrive and grow. Once again, organic and free range sources are the best. Prepare your eggs how’d you’d like, and boost your muscle power with an egg or two every day!

Dairy Products

This one’s for those who are lactose tolerant. If you don’t have any adverse effects from consuming dairy, dairy products are great from muscle strengthening. Look for products that are high in whey protein (a protein derived from milk). In general, it’s good to incorporate products like milk, cheese, and yogurt in your diet. Consume dairy products in moderation, as they’re likely to contain fat as well!

Leafy Greens

Leafy greens, like spinach and romaine lettuce, are protein packed and nutrient rich. So when you’re craving a healthy meal after a workout, opt for a salad. Pair a fresh salad with a lean protein, and you’ll double the benefit for your muscles.

Nova Home Health Care

Nova HHC is here for your health. We work with folks throughout the Fairfax, Alexandria, and Arlington areas to provide quality in-home healthcare services and caretaking. We’re here to improve your health and your quality of life, all from the comfort of your home. Curious about our services, or ready to get started? Get in touch today and learn about our special first time customer offers!