You’re getting stronger, and as the intensity of your workouts continually increases, you can’t help but be overwhelmed with excitement.
The weight is getting heavier, the times are getting slower, and you’re beginning to just feel absolutely amazing in every facet of your being.
Everything is great!
Except well, one thing. Which isn’t actually so bad, but you’re starting to notice that it may be slowing you down.
You’re sore, like really sore, and all of the time.
You’ve heard that protein, and specifically high protein foods can help you to speed your recovery, but what’s with all the hype?
Do Foods High in Protein Help To Speed Recovery?
Are foods high in protein actually going to be that much of an aid in a faster recovery window?
The answer is yes, absolutely.
Here at Wanderfit Retreats we will always wholeheartedly support a well balanced and properly maintained focus on nutrition. Of which we believe a very important aspect to be the adequate consumption of high protein foods.
When it comes to being sore, and to moving past this soreness, these high protein foods can honestly become one of your best friends. Please, first make sure you’re not just actually over training, but then yes, protein, protein, and more protein.
As we are working out, whether or not we are fully aware of it, we’re actually just completely destroying our muscle fibers. We are literally tearing them apart in our attempts to exert more and more energy.
Not only does protein play a pivotal role in providing an adequate amount of energy for our workouts themselves, but it is also the number one component of which our body utilizes to repair these now damaged muscles.
Consuming foods high in protein during the recovery process will not only provide the body with, but will also ‘spark’ it into sending necessary amino acids out to these damaged muscle tissue. Here these amino acids (proteins) stimulate growth among the myofibrils which not only then repair the damaged tissue, but also insight more growth from within.
Making the muscle itself stronger, and yes, bigger as well.
Studies across the board show that your average athlete performing regular physical activity on a near daily basis should be consuming between .7 – 1.0 g of protein per pound of body weight (1.5 – 2.2 g per Kg).
This may initially seem like a lot, but as you’ll see in our list below, the right high protein foods are absolutely packed to the brim with these beautiful and necessary nutrients.
What Foods Are High In Protein?
So, what foods are high in protein?
Although the answer to this question is actually something of a never ending list, we thought we’d go ahead and provide you with some of our top favorites.
High protein foods which are not only incredibly beneficial to the recovery process, but also have a tendency to taste incredibly delicious as well.
First stop, fresh caught fish.
I mean who doesn’t love a good piece of succulent, melt in your mouth, bright and flaky fish?
Especially salmon, which holds a whopping 7g of protein per ounce of meat. When it comes to nutrient dense and protein packed food, there is nothing on this earth which can quite compare to the flesh of salmon.
Tuna is also a very rich and abundant source of high quality protein. Honestly though, any good fillet of fresh caught fish is going to do wonders in this arena of protein intake.
Chicken eggs also rank quite high in terms of protein density, and as we all know, can make for one rather delicious breakfast entree.
You can even throw one or two on top of your lunch, or mix them in with your dinner salad. At a stunning 6g of protein per egg you really can’t go wrong.
Lentils also serve as a high packed protein punch. They are also a great option for all of our vegan and vegetarian friends out there.
In fact hey are one of, if not the, highest concentration of plant based protein. Weighing in at one ground breaking sum of 12g per ½ cup, lentils are truly one of the most versatile options when it comes to high protein foods.
4. Greek yogurt and cottage cheese
Although Greek Yogurt and Cottage Cheese are fundamentally different high protein foods, they do both eat in a similar fashion, boasting similar nutrient value.
Have either one as a quick snack or as a side dish to your favorite breakfast or dessert, and bask in the glory of an overwhelmingly beautiful 11g of protein per 100g portion.
Speaking of snacks, we want to ensure that everyone is aware of how protein packed almonds are. Beyond any doubt the greatest of high protein foods when it comes to looking for one of those sometimes urgent and necessary ‘quick fixes’.
6 grams of almonds have an out of this world 28 g of protein packed into every little bite!
So remember guys, whether we’re looking for a full on meal, or just a quick snack, there are certainly plenty of high protein foods out there which are readily available and just waiting to help us in our recovery process.
When Should I Be Eating My Protein?
We’d also like to note here, that the timing of your consumption with these high protein foods is also going to play a pivotal role in the recovery process.
Although, yes, your post workout anabolic window is perhaps the most important time frame. We want to make sure that we aren’t restricting the scope of our focus solely to this small window.
In reality we should be consuming between 25-30g of protein every 2 hours.
This will allow our body to fully process every little bit of protein we give it. Likewise making our pursuit of consuming 1.0g per pound of body weight something much more easily attainable. As opposed to an overload of protein 2-3 times a day, where we actually just end up wasting valuable resources. Instead of losing out on our greatest possibilities for maximized recovery, let’s plan ahead.
Begin planning with this list above, knowing that you have many options ranging from small snacks to full on meals. From here please, may you also continue onward with this quest for knowledge. The amount of high protein foods that are out there is a true spectacle, and we should all diversify our diets as much as we can throughout this beautiful process of recovery.
Do you have any favorite foods high in protein which are not on this list? Share some of your other favorites with us in the comments below!