Our bodies are literally made out of proteins. When we exercise we use proteins to repair and rebuild muscle cells. Protein based foods can also be used to replace calorie dense foods when trying to burn fat. This can leave you fuller for longer. However remember that for effective protein digestion you must eat them with a small amount of good carbohydrates.
Choosing the healthiest protein foods is easy if you stick to organic and those without any unwanted added extras. We have made a list of our favourite proteinous foods and the best way to eat them!
Animal Proteins
Eggs – One of the best mixes of protein and good fats. A great go to breakfast and also a great high protein snack when hard boiled.
Beef Jerky – Jerky has a bad reputation for being unhealthy. But if you buy beef jerky from a good natural source it is packed full of protein and easy to eat on the go.
Turkey – Turkey breasts are easy to cook in bulk and can be ready to eat when you get home from the gym. It’s a great lean source of protein with only 1g of fat per 30g serving.
Seafood Proteins
Sardines – Sardines are great for adding to salads straight from the tin. Making it a quick and easy meal after late training sessions. Just squeeze a bit of lemon for some zing!
Salmon – Salmon is extremely high in omega 3 which is a very important nutrient for muscular recovery. Smoked salmon slices can be eaten on the go or baked salmon can be added to a summer salad to increase the protein in the meal.
Prawns – Pre cooked prawns are one of the easiest on-the -go proteins around. They are perfect for post gym recovery with around 22g of protein for a 85g portion and packed with omega 3 fatty acids.
Non Animal Proteins
Nuts – Raw nuts and good quality, organic nut butters can be eaten on the go or at the desk. Try peanut butter spread on apple slices for a natural energy kick.
Lentils – Lentils are full of Iron, Vitamin B, magnesium and are a good amount of protein for a plant based food. Try making a large batch of homemade spicy lentil soup then freezing it for an easy, nutritious meal.
Hummus – Made from mainly chickpeas, it’s a yummy high protein plant based protein. A great proteinous snack when eaten in small amounts and easy to make at home.
Quinoa – Quinoa is a carbohydrate with one of the highest protein values that can replenish energy levels as well as aid muscle recovery. Great to add into salads or to make quinoa breakfast pots.
Dairy
Greek yogurt – Greek yoghurt is loaded with calcium making it one of the best foods to keep bones strong and healthy. It also contains around 10g of protein per 100g serving. Try mixing it with frozen berries for extra vitamins and minerals.
Protein Shakes – The easiest alternative protein source to whole foods. You can go for standard whey protein or try a hemp protein for a dairy free option.
Got a favourite on the go protein snack? We’d love to hear about it in the comments below.
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