What athletes eat
If you’re trying to tone up, make sure your diet includes these five types of food to help you build and maintain lean muscle
Banana or dried apricots
Both fruits are good sources of potassium. Low levels can cause muscle weakness and cramps.
Spinach or sunflower seeds
These are high in magnesium, a mineral with an important role in maintaining muscle health.
Almonds, soybeans (edamame) or low-fat milk
All these foods contain lots of calcium, which helps muscles contract.