The Ultimate Protein Guide: 21 foods you should be chowing down after a workout

I’m used to having a protein bar or a hard-boiled egg after my workouts, but it turns out there are a lot more effective high protein foods I can be having to refuel. Below is a list of high to low protein foods for an effective muscle-building boost!

  1. Chicken Breast: 26g protein in 3-oz
  2. 1% cottage cheese: 24g protein in 6-oz
  3. Salmon: 21.62g protein in 3-oz
  4. White Tuna: 20.08g protein in 3-oz
  5. Nonfat Plain Greek Yogurt: 18g protein in 6-oz
  6. Sliced Roast beef: 14g protein in 2-oz
  7. Sliced Turkey: 13g protein in 2-oz
  8. Edamame: 8.44g protein in 1/2 cup
  9. Skim Milk: 8.26g protein in 1 cup
  10. Smooth peanut butter: 8.03g protein in 2 tablespoons
  11. Chunky peanut butter: 7.7g protein in 2 tablespoons
  12. White Tuna: 20.08g protein in 3-oz
  13. Tofu: 7.27g protein in 3-oz
  14. Part-Skim mozzarella Cheese: 7.27g protein in 1-oz
  15. Black Beans: 7g protein in 1/2 cup
  16. Garbanzo Beans: 7g protein in 1/2 cup
  17. Cheddar Cheese: 6.97g protein in 1-oz
  18. Eggs: 6.29g protein in 1 large egg
  19. Almonds: 6.02g protein in 1-oz
  20. Egg Whites: 5g protein in 1 large egg white
  21. Quinoa: 4.07g protein in 1/2 cup
Nataliya Ogle


Nataliya Ogle likes making sure others live to their full potential. She publishes articles on her primary website and works as a freelance writer for other women's interest sites. Her physical body is in New York but her presence can almost always be found online. The internet is her first love.

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