Eating plenty of dairy products (e.g., cheese, yogurt, milk, etc.) which contain plenty of protein as well as calcium. Muscle and bone relies on calcium for optimal function and health. For example, muscle tissue needs calcium to contract. Bone needs calcium to rebuild and maintain its density. If you don't like dairy, be sure to eat other foods rich in protein, calcium and vitamin D (e.g., spinach, kale, soy, beans, nuts, etc.). Complete protein foods (contain all the essential amino acids) include meat, poultry, fish, and eggs. If you like to eat rice, mix it with beans to make the combination a complete protein source. Other combinations include peanut butter on wheat bread and tofu with vegetables and rice.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."