You’ll get muscle-building protein from lean meats and fish, but it doesn’t stop there. These plant-based protein are excellent sources, and they’re nutrient dense, and full of antioxidants and fibre, says registered dietitian and nutritionist Priya Lawrence.
All legumes have plenty of protein and the benefits branched chains amino acids, which help with muscle tissue repair and growth. “I really like edamame post-workout because they’re coming from a real form of soybean, and are filling,” says Lawrence. She also suggest soy milk blended into a smoothie, and chickpeas into hummus.
2. Grains and seeds
Whole grains such as amaranth, quinoa and barley have protein as well as fibre and B vitamins. “They also provide energy for a workout, especially if you don’t eat a lot of meat,” Lawrence says. Sprinkle hemp seeds pf flaxseeds into dishes, or grind them into a smoothie for a protein-packed crunch.
You may not instantly think of vegetables when you think protein, but some like broccoli, are rich in it: A bunch has 17 grams (not bad, considering a 3-ounce serving of chicken has 26 grams). Plus, it’s a great source of fibre, minerals and vitamins especially C and A.