Best sources of protein

1. Eggs

A medium egg has about 6g of protein in a form that is easy to digest. A healthy omelette is a good way to start the day and can also be eaten as a snack to help you feel better.

2. Milk

Dairy foods have a lot of protein and calcium, which is good for your bones. Chocolate milk has always been the best food to eat after working out.

3. Yogurt

Protein-rich yoghurt contains casein and whey protein. If you are lactose intolerant, it may be a good option since some of the lactose is removed, but consult your doctor first.

4. Fish and seafood

Low-fat fish and seafood are protein-rich. Salmon contains omega-3 fatty acids, which alleviate joint stiffness and inflammation.

Choose lean proteins from white meat poultry like chicken and turkey if you're trying to watch your weight.

5. Chicken and turkey

After recovery, tofu and drinks made with soy can help. They can also help lower cholesterol and may lower the risk of heart disease.

6. Soya

Nuts and seeds provide versatile protein. 50 pistachio nuts give 6g of protein and electrolytes lost during exercise.

7. Nuts and seeds

Beans and other pulses are great and cheap ways to get protein. They are also high in fibre and a good plant source of iron.

8. Beans and pulses

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