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One of the best, budget-friendly sources of protein and B vitamins for building muscle, canned salmon is also rich in omega 3s, which have a positive effect on the metabolism of muscle protein, says a 2011 study in Clinical Science. And just half a can provides 290 mg of bone-building calcium, the same amount in a 6 oz. glass of milk. “Make sure to purchase a brand packaged in non-BPA cans to avoid potential interference with your hormonal system,”