{"id":280553,"date":"2026-02-04T16:40:08","date_gmt":"2026-02-04T16:40:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/280553\/"},"modified":"2026-02-04T16:40:08","modified_gmt":"2026-02-04T16:40:08","slug":"10-high-protein-foods-that-help-support-muscle-growth-and-faster-recovery","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/280553\/","title":{"rendered":"10 High-Protein Foods That Help Support Muscle Growth and Faster Recovery"},"content":{"rendered":"

Protein is essential for building, maintaining, and recovering muscles. When it comes to proteinguidelines for active people, David Goldman, MS, RD<\/a>, registered dietitian, director of research at Metabite, and visiting researcher at the University of Helsinki, recommends 1.6 grams per kilogram of body weight each day, which is about 108 grams of protein daily for a 150-pound adult.\n<\/p>\n

Magone \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 3 ounces (oz) cookedProtein: 25\u00a0gCalories: 186<\/p>\n

Beef contains a number of beneficial nutrients for muscle growth and recovery, including:\n<\/p>\n

Creatine: The compound increases stores of energy in your muscles, enabling them to sustain tough workouts. It also helps with muscle recovery<\/a>, reducing concentrations of enzymes linked to muscle damage.
\nL-carnitine: This molecule carries fatty acids to the mitochondria, where they\u2019re used for energy. This preserves some of the glycogen (energy) stores in your muscles, so you can train longer and harder. It preserves amino acids<\/a> for the body to use for muscle rebuilding post-workout, too.
\nCarnosine: One of the most abundant antioxidants in meat, carnosine helps reduce soreness and muscle tiredness by balancing the pH levels in the body.
\nBeta-alanine: This is a building block of carnosine, found abundantly in beef and other meats.<\/p>\n

For best results, eat lean beef post-workout. Try grilling it, stir-frying it with vegetables, or adding it to stews.<\/p>\n

etienne voss \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 3 oz, cookedProtein: 26 gCalories: 128<\/p>\n

Chicken breast is a great source of lean protein. It contains many of the same nutrients as beef does, including creatine<\/a>, carnosine, beta-alanine, and L-carnitine<\/a>, though at slightly different concentrations. These are all beneficial for muscle growth and recovery.\n<\/p>\n

After a workout, eat chicken breast on its own, or add it to salads or pastas.\n<\/p>\n

Diana Miller \/ Getty Images<\/p>\n

\u00a0The nutrition basics:\n<\/p>\n

Serving: 3 oz, cookedProtein: 26 gCalories: 125<\/p>\n

Very similar to beef and chicken, turkey breast is another great lean protein option<\/a> for after your workout. Again, it contains nutrients such as beta-alanine and creatine to help with muscle performance and recovery.\n<\/p>\n

You can add turkey breast to wraps, salads, sandwiches, and a variety of other dishes.\n<\/p>\n

Vladimir Mironov \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 3 oz, cooked or cannedProtein: 20 g for canned light tuna; 17 g for codCalories: 109 for canned light tuna; 71 for cod<\/p>\n

There are lots of varieties of fish out there, but high-protein options<\/a> include tuna, salmon, cod, trout, and sardines.\n<\/p>\n

Fish\u2014especially fatty fish\u2014makes for an especially great post-workout meal, as it\u2019s a good source of omega-3 fatty acids<\/a>.\n<\/p>\n

\u201cOmega-3s have anti-inflammatory effects that can reduce muscle soreness after hard workouts and support quicker recovery,\u201d Natalie Rizzo, MS, RD<\/a>,\u00a0registered dietitian and owner of Greenletes, told Health.\n<\/p>\n

Other studies suggest that omega-3s may be able to boost muscle growth, Rizzo added. Plus, \u201cfish have a type of omega-3 called DHA which has been linked to better brain health and cognition,\u201d she said. \u201cThis may help athletes have more mental clarity during intense workouts.\u201d\n<\/p>\n

After your workout, consider making fish tacos, fish sandwiches, or add fish to a grain and vegetable bowl.\n<\/p>\n

Maurizio Polverelli \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving:\u00a07 oz of Greek yogurt; 4 oz of cottage cheeseProtein: 20 g for Greek yogurt; 12 g for cottage cheeseCalories: 146 for Green yogurt; 92 for cottage cheese<\/p>\n

Milks, yogurts, and cheeses are inexpensive sources of protein<\/a>, great for either before or after a workout.\n<\/p>\n

Dairy is rich in casein, a milk protein. Casein<\/a> is absorbed slowly by the body, so amino acid levels stay high in your bloodstream for a longer period of time\u2014that may help with muscle repair, particularly when dairy is consumed before bed.\n<\/p>\n

Other research has found Greek yogurt helped muscles grow both after exercise and while resting.\n<\/p>\n

Plus, the calcium in dairy is \u201cvital for promoting strong and healthy bones<\/a>,\u201d added Michael Reavis, Jr, MS, RD, LDN<\/a>, lead sports and medicine dietitian at Fit With Food in Maryland. \u201cWithout strong bones to support the forces the muscles are creating, athletic endeavors would be near impossible.\u201d\n<\/p>\n

To add more dairy into your diet, make parfaits with Greek yogurt, or add cheese to eggs, salads, and sandwiches.\n<\/p>\n

SUNGMIN \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 1\/2 cup, cookedProtein: 16 gCalories: 148<\/p>\n

As far as plant protein goes, soybeans get high marks\u2014they don\u2019t have every single amino acid, but they come close.\n<\/p>\n

Soybeans contain compounds called phytoestrogens, which are similar to estrogen, so some people worry they won\u2019t be as beneficial for muscle growth. But research has shown soy protein works just as well as whey protein<\/a> for building muscle.\n<\/p>\n

In fact, isoflavones, one type of these phytoestrogens, have \u201cantioxidant and anti-inflammatory properties that may help reduce exercise-induced muscle damage and support faster recovery,\u201d Rizzo explained.\n<\/p>\n

After your workout, you can boil edamame<\/a>, make a tofu<\/a> scramble, or stir-fry tempeh.<\/p>\n

NelliSyr \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 3 tablespoons, hulledProtein: 9.5 gCalories: 166<\/p>\n

Just one serving of hemp seeds provides over half of the daily value (DV) for magnesium<\/a> and around one third for zinc. For iron<\/a>, it provides about 30% of the DV for men and 13% for women.\n<\/p>\n

\u201cZinc, iron, and magnesium all support training and recovery,\u201d Goldman said. \u201cZinc helps with protein synthesis and immune function, iron is critical for delivering oxygen to muscles, and magnesium helps with muscle contraction and energy production.\u201d\n<\/p>\n

Hemp seeds are a great choice for breakfast\u2014you can add them to oatmeal, yogurt, smoothies, or baked goods\u2014but can be enjoyed before or after a workout.<\/p>\n

lacaosa \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: 1\/2 cup, cookedProtein: 9 g\u00a0Calories: 115<\/p>\n

Most plant foods, including lentils<\/a>, don\u2019t have all the essential amino acids the body needs, so they can be less effective at helping muscles grow. However, eating lentils alongside a grain such as rice can help with protein synthesis, making them a good choice for athletes.\n<\/p>\n

However, when it comes to lentils, make sure you\u2019re eating them after a workout\u2014or, at least be cautious when eating them before you exercise. Lentils are rich in fiber, Reavis Jr explained, and \u201cthe last thing an athlete wants is a side stitch while they are in the midst of a high-intensity effort.\u201d\n<\/p>\n

Lentils are good additions to soups, stews, and protein bowls, or can be used to make lentil \u201ctofu.\u201d\n<\/p>\n

akiyoko \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving: One large eggProtein: 6\u00a0gCalories: 72<\/p>\n

Eggs are known for being a high quality protein. And though egg whites are popular, you\u2019re better off using the whole egg if protein intake and strength-building is your goal\u2014egg yolks contain over 40% of the total protein in an egg.\n<\/p>\n

Plus, one study found that consumption of whole eggs after strength training led to greater muscle growth than consumption of egg whites alone.\n<\/p>\n

You can eat eggs before or after a workout, and though they\u2019re a popular breakfast choice, eggs can also be added to casseroles, ramen, or grain bowls for extra protein.<\/p>\n

Kittiporn Kumpang \/ Getty Images<\/p>\n

The nutrition basics:\n<\/p>\n

Serving:\u00a01 oz, about 23 kernelsProtein: 6 gCalories: 164<\/p>\n

Almonds<\/a> are a good source of protein, but similar to other foods on this list, they also are rich in antioxidants. In fact, one serving of almonds provides almost 50% of your recommended DV of vitamin E<\/a>, a powerful antioxidant.\n<\/p>\n

This makes them a great snack for athletes\u2014vitamin E and other antioxidants help tamp down inflammation in the body, which can otherwise make you feel tired and sore.\n<\/p>\n

\u201cAntioxidant-rich foods<\/a> are an amazing addition to any diet and should definitely be included in an athlete\u2019s diet,\u201d Reavis Jr said. \u201cBut prioritize this throughout the day, and do not overemphasize it in the pre- and post-workout period.\u201d\n<\/p>\n

You can add almonds to energy bites, yogurt, oatmeal, trail mixes, or smoothies. Or, try adding almond butter to toast or pancakes.<\/p>\n","protected":false},"excerpt":{"rendered":"Protein is essential for building, maintaining, and recovering muscles. When it comes to proteinguidelines for active people, David…\n","protected":false},"author":2,"featured_media":280554,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":{"0":"post-280553","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/280553","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=280553"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/280553\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/280554"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=280553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=280553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=280553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}