Foods High in Protein to Eat After a Workout

High-Protein Food Sources for Muscle Building and Recovery

Jul 11, 2009

Consuming protein after a strength training workout is critical to muscle recovery and hydration. Learn the best sources of protein to include in post-workout meals.

While everyone needs protein for many bodily functions including energy and a healthy immune system, protein is especially important for those who participate in strength training exercise (weight lifting or resistance training). Eating foods high in protein after a strength training workout helps to rebuild muscles damaged during a workout and improves muscle hydration.

High Protein Food Sources

Fish and seafood: Seafood is high in protein and also low in fat. Four large shrimp have only 30 calories, 0 grams of fat, and 6 grams of protein. Tuna canned in water and canned salmon are also high in protein, with a 3-ounce serving of salmon containing 18 grams of protein and a 3-ounce serving of tuna having 21 grams of protein.

Lean beef: Lean cuts of beef are also high in protein. Eye of round steak (with the visible fat removed) contains 24 grams of protein per 3-ounce serving and only 3 grams of fat. Ground beef, 95-percent lean, contains 18 grams of protein per 3-ounce serving with only 3 grams of fat.

Dairy: Dairy foods are excellent sources of protein. The best choices among dairy are those low in fat such as nonfat milk, low-fat cottage cheese, and low-fat yogurt.

Eggs: Eggs are one of the least expensive high protein foods. Eating only the whites of eggs reduces the fat content to zero, and one cup of egg whites has only 126 calories but 26 grams of protein.

White meat: Chicken and turkey are both high protein foods and removing the skin can reduce the fat content. A 3-ounce serving of chicken or turkey breast with the skin removed has 24 grams of protein.

High Protein Post-Workout Recovery Drinks

Eating solid foods is oftentimes difficult after an intense strength training workout. Those who have trouble eating food after a workout can drink a post-workout recovery drink. Both whey and soy protein powder supplements are excellent sources of protein; however, current research suggests whey protein reaches the muscles quicker than soy protein and may be the better choice.

While consuming protein is extremely important after a strength training workout, carbohydrates are just as important in order to restore glycogen that is lost during a workout. Combining carbs and protein after a workout has also been shown to speed muscle recovery, and experts recommend a carb to protein ratio of 4:1 (four grams of carbohydrates to one gram of protein).

The copyright of the article Foods High in Protein to Eat After a Workout in Nutrition is owned by Jennifer Murray. Permission to republish Foods High in Protein to Eat After a Workout in print or online must be granted by the author in writing.