You’ve just finished a tough workout at the gym, and now it’s time to eat something healthy that will support your muscles. In this post, we’ll take a look at four of the best high-protein foods to have after a workout.
EGGS
Eggs are highly nutritious and contain a significant amount of protein. One whole egg provides approximately 5 grams of protein, essential amino acids, lutein and zeaxanthin, vitamins B and A, iron, calcium, and other essential minerals.
CHICKEN BREAST
Chicken breast is another excellent source of protein. It contains around 22 grams of protein and 120 calories per 100 grams, with a low fat content. It also provides both essential and non-essential amino acids, as well as vitamins B5 and B6 and minerals such as phosphorus, potassium, and selenium. Chicken breast is also highly digestible, allowing your body to make good use of its nutrients and support muscle growth and recovery.
WHEY PROTEIN
Whey protein, or a protein shake, is one of the fastest and easiest ways to get protein after a workout. It contains around 70–78 grams of protein per 100 grams, or approximately 22 grams of protein per scoop. It is also low in fat and carbohydrates and contains around 115 calories. One of its biggest advantages is how easy it is to prepare—you simply mix it with water, and your protein shake is ready to go.
TUNA
Tuna is high in protein and contains virtually no carbohydrates. Per 100 grams, it provides around 25 grams of protein and approximately 0.8 grams of fat. It also contains omega-3 fatty acids, which support heart health and may help reduce inflammation, as well as vitamins B3 and B6 and minerals such as potassium, phosphorus, and magnesium.
Other types of meat are also high in protein, but because of their lower fat content and high protein quality, we chose to highlight chicken breast and tuna.
After a workout, in addition to protein, you should also replenish the energy you’ve used, so it’s a good idea to include quality carbohydrates such as rice, sweet potatoes, bananas, and oats. You can also add dextrose to your protein shake, as it can increase insulin release and may help support muscle recovery after a workout.
