Protein food for after workout | Protein rich foods for bodybuilding : Protein food after workout

 

Everyone knows very well that protein is very important for muscle building. 

Protein help to repair broken muscle fiber or muscle during strenuous exercise, protein also know for  foundation of muscle mass growth. by eating adequate protein in a day, will help you maintain your muscle growth and strength.

Long term researches and studies indicate that protein has major benefits for bone health.

For the normal people it requires 0.8g protein / kg of body weight and the one who engaged in high physical activities should take 2g of protein/kg of body weight.

When you should take protein?

• Pre-workout- Take protein prior 30 min exercise
• Post-workout- Most important time to take protein. take protein within 20 min after workout.
• Between meals
• Before bed

There might be some other options for protein intake that you can take, like protein supplement, plant based-protein and animal-based protein. 

Here we are telling you some of the best protein rich food that you can eat after workout

1.  Soya chunk

Soya chunk is one the rich source of protein that you can eat daily.

Per 100 gram of chunk

• Protein 52g
  
• Carbs 33g
  
• Fat 0.5g
  

 

2. Cheese 

Cheese also contains pretty amount of protein along with healthy fat. 

Per 100 gram of cheese

• Protein 25g
• Carbs 1.3g
  
• Fat 33g
  

 

3. Egg white

Remove the yellow part of the egg (yolk- it contains high amount of fat), egg white contains high amount of protein. 

Per 100 gram of egg white 

• Protein 11g
  
• Carbs 0.7g
  
• Fat 0.2g
  

 

4. Chicken breast

If you can eat non-veg then chicken breast is one of the best source of protein. 

Per 100 gram of chicken breast

• Protein 31g
  
• Carbs 0g
  
• Fat 3.6g
  

 

5. Greek yogurt

Greek yogurt contains good amount of protein along with probiotics which help to maintain good digestion and gut health. 

Per 100 gram of greek yogurt

• Protein 10g
  
• Carbs 3.6g
  
• Fat 0.4g
  

 

 

Also read- 

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