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.
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.
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.
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.
After recovery, tofu and drinks made with soy can help. They can also help lower cholesterol and may lower the risk of heart disease.
Nuts and seeds provide versatile protein. 50 pistachio nuts give 6g of protein and electrolytes lost during exercise.
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.