Fitness goals are usually associated with regular workouts and a healthy diet pattern. Gym-goers and athletes frequently turn to protein, an essential element for repairing, rebuilding, and recovering muscles. Eating protein-rich foods can improve your performance and speed up the process of hitting your fitness goals. In this article, we look at the 10 best high–protein gym foods to get you straight from the gym.
Chicken Breast
An athlete’s staple; chicken breast is high in protein and low in fat. In fact, 3 oz of cooked chicken breast has about 26 grams protein, making it beneficial for building and repairing muscle.
Greek Yogurt
This one is not just tasty but a rich source of protein as well. It has twice the milk protein of regular yogurt — about 17 grams per 6-ounce serving. Use plain Greek yogurt to avoid extra sugars and flavoring and pair it with some fruits or nuts for a healthy snack.
Eggs
Eggs are an inexpensive and a very versatile protein source with high biological value. One gigantic egg delivers roughly 6g of protein—and lots of other important nutrients, including vitamins D and B12. Eggs are one of the most handy post-workout snacks or mini-meals to eat boiled, scrambled, poached.
Salmon
Salmon is known for its omega-3 fatty acids and top-notch protein content. Cooked salmon contains about 22 grams of protein and heart-healthy fats in a 3-ounce serving. Salmon can help with muscle recovery and overall health.
Lentils
An absolute plant-based protein superstar, perfect for vegetarians and vegans. One-cup cooked lentils pack about 18 grams of protein, plus fiber and micronutrients such as iron and folate. Lentils- Toss them into soups, salads or stir-fries for a healthy addition.
Quinoa
Quinoa is a high-protein and gluten-free seed that is packed with essential amino acids. With approximately 8 grams of protein per one cup cooked, quinoa is a great rice or pasta replacement. Add Quinoa for Slow-Releasing Energy and Muscle Repair
Cottage Cheese
A dairy food recognized for a higher protein and low-calorie content. Cottage cheese, which has 14 grams of protein in a half-cup serving, is also high in calcium and phosphorus, both important nutrients for healthy bones. Snack on cottage cheese, or use it in recipes such as smoothies or salads.
Turkey Breast
Much like chicken breast, turkey breast is another popular lean protein of choice for athletes or those looking to stay healthy. Cooked turkey breast packs about 25 grams of protein with a good amount selenium and niacin per every 3 ounces.
Tofu
Tofu is a plant based protein source that can be made with soybeans among others, and used in many kinds of food. Tofu Packs Protein (and More)(opens in new tab) A 3-ounce serving of tofu has about 8 grams of protein plus iron and calcium. Try tofu in stir fry, salads, or grilled for some added protein to your meals.
Whey Protein
One of the most popular protein supplements among people going to a gym because it is easy to take along and beneficial for muscle growth and recovery. Whey protein powder is made from milk and can be easily added to smoothies, shakes or baked goods for a convenient dose of extra protein.
So adding the high-protein food in your diet is important if you want to optimise your gym workouts along with your fitness goals. From land and sea to plant-based, there is no shortage of sources you can choose from. Adding these 10 highest protein foods to your meals and snacks may help you with muscle repair, recovery, and performance in the gym. And always pair protein with carbs and fats for a balanced combination to fuel your active lifestyle!
