Best Protein Rich Foods to Compliment Your Workouts

Just like chips and salsa, you always think of protein and exercise as a collaborative team that works well together. After your muscles have been put to work at the gym, it’s only fair to reward them with a good dose of protein and lots of water post-workout.

Protein is probably one of the most essential nutrients that you can give your body. Maintaining a diet rich in protein, especially if you exercise regularly, can boost muscle building, fight diabetes, lower blood pressure, and combat belly fat.

If you’re a woman, you should be looking at consuming around 46 grams of protein every day, whereas men should consume around 56 grams of protein on a daily basis.

Protein Rich Foods to Complement Your Workout

Food rich in protein helps to synthesize the amino acids and promote muscle repair and recovery that leads to muscle building and strength.

1. Eggs

Eggs are probably one of the most popular foods consumed by athletes worldwide. Rich in proteins, antioxidants, and healthy fats, whole eggs contain about 6 grams of protein and are extremely effective in building muscle.

2. Almonds

High in fiber, vitamin E, and magnesium, almonds are a great snack to indulge in post-workout. Almonds help replenish muscle glycogen, which initiates muscle building and repair.

3. Greek Yogurt

Greek yogurt won’t set your wallet back a whole lot and comes with various nutrients that the body needs after exercise. If you’re looking to cut calories, look out for ones without sugar and a low-fat option to suit your needs.

4. Tuna

Tasty, simple, and extremely healthy, tuna is low in fat and high in protein making it the perfect ingredient to add to your post-workout meal. Tuna also contains omega-3 fatty acids which are another healthy nutrient required by the body.

5. Lentils

If we’re talking about protein, we can’t leave out lentils from this list. Rich in fiber, potassium, magnesium and other essential nutrients, lentils are a great option for vegetarians and vegans as they are a plant-based protein.

6. Brussels Sprouts

Sticking to the vegetarian options, brussels sprouts are another favorite to add because not only are they delicious to eat but are probably one of the healthiest foods out there. Brussels sprouts are high in fiber and vitamin C, and half a cup comes with only 28 calories.

7. Chicken & Turkey Breast

Chicken and turkey are essentially all protein and are low in fat. Whether you grill or bake them, you’re always going to be in for a delicious, yet healthy meal.

8. Milk

If you’re not lactose intolerant, this one’s for you. Milk contains a good amount of protein and is high in calcium and vitamin B2. If you’re trying to cut calories, make sure you head to the low-fat aisle of your local grocery store.

9. String Cheese

String cheese is another enjoyable food that is perfect to carry in your gym bag and indulge in right after your exercise.

10. Shrimp

Shrimp are low in calories and high in vitamin B12 and omega-3 fatty acids. Coming in at only 84 calories, a 3-ounce serving contains a whopping 18 grams of protein.

Pro Tips

Keeping regular workout schedules and making it to all your classes are great ways to stay in shape and protect the major organs and muscles in your body as you grow older.

  • Make sure to stay hydrated by drinking lots of water
  • Always listen to your body
  • Enjoy what you do
  • Bring a friend along to motivate you
  • Moderation is key
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Woodruff, M. (2015, December 15). 7 Simple Foods That Provide Protein After a Workout. Retrieved from

20 Delicious High-Protein Foods to Eat. (n.d.). Retrieved from