We love to cook with them but how much protein is in an egg? One medium egg has around 6g of protein in an easily digestible form. A healthy omelette is a good way to start the day and is a good recovery snack, too.
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie, such as this cranberry & raspberry smoothie recipe.
A combination of casein and whey protein, yogurt is a great protein-rich food. Since some of the lactose is removed, it may be a useful option if you are lactose intolerant, but check with your healthcare professional if you have any concerns.
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation.
If you’re dairy intolerant, eating soya protein foods such as fortified tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.
Nuts and seeds are a practical protein choice if you’re on the move. Around 50 pistachio nuts provides 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise. This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack.
Meat supplies branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.
Beans and pulses are great, cheap protein sources. They're also a useful plant source of iron and and are rich in fibre.
Both tempeh and tofu are made from soy beans, however, tempeh requires the additional step of fermentation, providing it with an extra depth of flavour. Tempeh also offers a higher protein and fibre content, while tofu is slightly lower in fat and calories.