Researchers found that when diets with red meat were compared with all other types of diets combined, there were no significant differences in total cholesterol, lipoproteins, or blood pressure, although diets higher in red meat did lead to higher triglyceride concentrations than the comparison diets.

Further evidence of the heart benefits of eating healthy protein in place of carbohydrate comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health OmniHeart.

A healthy diet that replaced some carbohydrate with healthy protein or healthy fat did a better job of lowering blood pressure and harmful low-density lipoprotein LDL cholesterol than a higher carbohydrate diet. Though weight loss was similar on the two diets, study participants on the high protein diet saw improvements in blood lipids and blood pressure.

For example, one study of Swedish women who ate low-carbohydrate, high-protein diets had higher rates of cardiovascular disease and death than those who ate lower-protein, higher-carbohydrate diets.

Diabetes Again, the source of protein matters more than protein quantity when it comes to diabetes risk. A study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat.

In a study that tracked the health of over , men and women, researchers found that individuals who most frequently ate red meats and chicken cooked at high temperatures were 1. There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the development of diabetes.

Of note, this research demonstrated that cooking methods might contribute to diabetes risk beyond the effects of meat consumption alone.

More evidence that the source of protein matters comes from a year study that looked at the relationship between low-carbohydrate diets and type 2 diabetes in women. Low-carbohydrate diets that were high in vegetable sources of fat and protein were associated with a lower risk of type 2 diabetes.

Cancer When it comes to cancer, once again, the source of protein seems to matter more than quantity. Conclusions were primarily based on the evidence for colorectal cancer. Data also showed positive associations between processed meat consumption and stomach cancer , and between red meat consumption and pancreatic and prostate cancer.

A study also found a link between high consumption of red meat during adolescence and premenopausal breast cancer, while higher intakes of poultry, nuts, and legumes were associated with lower risk.

High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic aromatic hydrocarbons and heterocyclic amines.

Learn about tips for healthy grilling. After tracking their diets for up to 32 years, the authors found that a higher intake of red meat, especially processed versions sausage, bacon, hot dogs, salami , was linked to a modestly higher risk of death, while a higher protein intake from plant foods carried a lower risk.

Bone health Digesting protein releases acids into the bloodstream, which the body usually neutralizes with calcium and other buffering agents. As a result, early research theorized that eating lots of protein requires a lot more calcium — which may be pulled from bone.

Weight control The same healthy protein foods that are good choices for disease prevention may also help with weight control.

Researchers at the Harvard Chan School of Public Health followed the diet and lifestyle habits of over , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.

A subsequent detailed analysis of this cohort also found that eating red meat, chicken with skin, and regular cheese was associated with greater weight gain. Yogurt, peanut butter, walnuts and other nuts, chicken without skin, low-fat cheese, and seafood was associated with less weight gain.

Other considerations involving protein Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune system take gluten and celiac disease , for example.

Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of conditions breathing problems, chronic digestive issues, etc. Eggs, fish, milk, peanuts, tree nuts, and soybeans cause allergic reactions in some people. In , the FDA announced a voluntary program to limit the routine use of antibiotics in food production such as giving antibiotics to healthy animals to help them grow faster.

New research highlight: Red meat and diabetes risk People who eat just two servings of red meat per week may have an increased risk of developing type 2 diabetes compared to people who eat fewer servings, and the risk increases with greater consumption, according to a new study led by researchers from Harvard T.

Chan School of Public Health. They also found that replacing red meat with healthy plant-based protein sources, such as nuts and legumes, or modest amounts of dairy foods, was associated with reduced risk of type 2 diabetes.

Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Agriculture is a major contributor of greenhouse gas GHG emissions globally, the accumulation of which is driving climate change at a rate unprecedented in human history.

However, not all foods have an equal impact. Production of animal-based foods tends to have higher GHG emissions than producing plant-based foods—and dairy and especially red meat particularly beef, lamb, and goat stand out for their disproportionate impact.

Source: World Resources Institute, www. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Prioritize hearty and savory plant-based preparations Simple strategies for creating filling, delicious, and even budget-friendly plant-based dishes.

Eat a little less red meat, any way you can Assess how often you eat red meat, and see if one of these strategies can help you find a way to cut back a bit. Consume less meat, enjoy more variety This approach boosts healthy plant-based foods like beans, nuts, whole grains, and other veggies, while still providing ways to incorporate some of your favorite animal-based foods.

References National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of animal and plant protein intake with all-cause and cause-specific mortality.

JAMA internal medicine. Fehrenbach KS, Righter AC, Santo RE. A critical examination of the available data sources for estimating meat and protein consumption in the USA. Public health nutrition. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC.

Major dietary protein sources and risk of coronary heart disease in women. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Red meat consumption and mortality: results from 2 prospective cohort studies.

Archives of internal medicine. Bernstein AM, Pan A, Rexrode KM, Stampfer M, Hu FB, Mozaffarian D, Willett WC. Dietary protein sources and the risk of stroke in men and women.

Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-aged men—. The American journal of clinical nutrition. Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB.

Low-carbohydrate-diet score and the risk of coronary heart disease in women. New England Journal of Medicine.

Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J.

Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial.

Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Greaves KA, Paul G, Singer W. Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, Weiderpass E. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study.

Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis—. Pan A, Sun Q, Bernstein AM, Manson JE, Willett WC, Hu FB. Changes in red meat consumption and subsequent risk of type 2 diabetes mellitus: three cohorts of US men and women.

Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women—. Åkerblom HK, Vaarala O, Hyöty H, Ilonen J, Knip M. Environmental factors in the etiology of type 1 diabetes.

American journal of medical genetics. Vaarala O, Ilonen J, Ruohtula T, Pesola J, Virtanen SM, Härkönen T, Koski M, Kallioinen H, Tossavainen O, Poussa T, Järvenpää AL. Bouvard V, Loomis D, Guyton KZ, Grosse Y, El Ghissassi F, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K. Carcinogenicity of consumption of red and processed meat.

The Lancet Oncology. Farvid MS, Cho E, Chen WY, Eliassen AH, Willett WC. In just 25 minutes, you have a delicious, healthy meal for four. Ribollita pronounced ree-bohl-LEE-tah is Italian comfort food at its finest.

This Tuscan-style soup is packed with good-for-you vegetables collard greens, black-eyed peas, and tomatoes plus plenty of Parmigiano-Reggiano, a surprisingly good source of protein too. While turkey burgers aren't always the most flavorful option, these burgers are anything but bland thanks to chili powder and black pepper.

A homemade lime mayo, ripe avocado slices, and chopped onion add even more flavor to the burgers, while crispy oven fries complete the meal. This showstopper of a steak dinner can be cooked entirely on the stovetop.

If you prefer the grill, cook the beef outdoors while you follow the procedure for the rest of the meal that's ready in just 30 minutes. Sure, you could wake up to this frittata-like dish for breakfast—or turn to it as a high protein dinner served warm or at room temperature.

Looking for a vegetarian option? Omit the chorizo and substitute another vegetable like diced green and red bell peppers or sliced zucchini. Two kinds of cheese—ricotta and mozzarella—along with squash puree and baby spinach give this meatless lasagna heft.

And that's not even the best part: This lasagna cooks in the slow cooker, so there's no hot oven blasting for hours. Serve with a green salad for a deceptively easy meal that's as inexpensive to prepare as it is tasty.

Expand your seafood repertoire with this recipe for broiled bass. This white fish boasts a mild flavor and smooth, buttery texture, and it's deliciously moist and flaky with a tasty miso glaze.

It's served alongside a slaw of red cabbage, red bell pepper, and sliced jalapeños topped with a soy-and-lime dressing.

Almond flour stands in for panko to coat chicken cutlets in this recipe, but you won't miss any crispness or flavor because sesame seeds add earthy notes along with some crunch. The crispy chicken pairs with a lemony arugula and Brussels sprouts salad that offsets the juicy cutlets.

Get your chili fix—and plenty of protein—with this flavorful recipe. It gets a Southwestern flare from poblano peppers and chili powder, along with a hearty base of onion, carrots, peppers, and beans.

Top with Greek yogurt and shredded cheese for more protein, plus sliced avocado and whatever else you crave. These veggie burgers prove you don't need meat to get your protein fix.

Instead, you'll find chickpeas, spicy harissa, panko, lemon juice, herbs, and spices. Set the burgers on brioche buns, top with smashed avocado, sliced tomatoes, red onion, and lettuce, and dinner is served!

This simple vegan stir fry boasts plenty of protein thanks to tofu. Toss in additional veggies to up the nutritional content, and feel free to swap out the white rice for brown rice for more protein.

Easily customizable to suit your preferences and what's in the fridge , you can throw this together in about 30 minutes. A half-dozen veggies give this vegetarian dish plenty of protein and other key nutrients.

Our favorite thing about this game-day classic is you can toss ingredients in a slow cooker and, after about 5 hours, it's time to eat! As you may have guessed, this salad is packed with protein-rich superfoods.

It pairs sunflower seeds and lentils with zucchini, greens, and golden raisins. Even the dressing—a versatile, fresh, sunflower seed vinaigrette—is loaded with nutrients. Beneath a layer of buttery, creamy mashed potatoes—that, believe it or not, deliver on the protein front—you'll find a mean vegetable-enriched ground beef filling made with mushrooms and tomato paste.

Though more time-consuming than most, this hearty English meat-and-potatoes meal is worthy of a spot on your winter dinner rotation. Wild rice has more protein than the oft-lauded brown rice, which is reason alone to give this dish a try.

It also features mushrooms and dried cranberries for a dash of sweetness. Serve alongside just about any meat or fish dish, or snack on it solo when you're feeling a bit peckish. Grains tend to get a bad rap, but whole grains, like the farro used here, are quite healthy and pack plenty of protein.

This hearty soup also features a rich Parmesan-infused broth, carrots, celery, white beans, and kale. The homemade Parm crisps add a savory touch and a much-needed crunch to this nutritious meal.

These meat-free tacos certainly don't lack protein thanks to tofu and a crumbled goat cheese topping. Chili powder and store-bought salsa deliver a burst of flavor you won't want to miss. No need for takeout here!

This garlicky hoisin beef is just as good as your favorite restaurant meal, and it's loaded with protein.

Hoisin sauce is typically used in Cantonese cooking and has a fragrant aroma and taste that pairs well with the sirloin steak. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Use limited data to select content. List of Partners vendors. By Betty Gold is the former senior digital food editor at Real Simple. Betty Gold. Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines.

and Samantha is the senior food editor at RealSimple and previously launched the US Weekly food vertical, where she wrote about the intersection of food and pop culture. Samantha Leffler. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center.

Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department.

Editorial Head of Lake Forest College's literary magazine, Tusitala , for two years. Our Fact-Checking Process. Trending Videos. get the recipe. The 30 Healthiest Foods to Eat Every Day.

Shrimp and white beans combine with garlic, crushed red pepper flakes, butter, and white wine to create a sophisticated dinner that comes together in just 25 minutes. Balance your meal by serving this with a healthy grain or a salad of leafy greens.

Chickpeas make up the protein-packed base of this salad, and a rich tahini dressing with Parmesan, garlic, and Dijon ties everything together.

This chili tastes like fall in a bowl, but since it calls for canned pumpkin purée, you can make it in any season. In this comforting dish, pumpkin is joined by lean ground turkey, two cans of cannellini beans, and plenty of herbs and spices. If you want a fresh herb to sprinkle on top, try cilantro.

This hearty soup packs lean turkey sausage and potato gnocchi into every bite. Lamb is a great, often underutilized, source of protein. In this high protein recipe, quick-cooking lamb chops are joined by a briny, bright, herby olive relish and roasted carrots.

To add more protein to this meal, serve it with quinoa, wild rice, or couscous. This one skillet meal is a great option when you have company, but it is easy enough for any night of the week.

The chicken is flavored with butter spiked with fresh cilantro, ginger, lemon zest, and ground coriander. The bird rests on a bed of protein-rich acorn squash and leeks, all roasting in the same pan.

Quinoa stars as the plant-based complete protein in these grain bowls, and it's paired with squash, parsnips, red onions, and Brussels sprouts that add color and fiber. The vegetables roast with a little olive oil and salt and then are joined by spinach and a dollop of hummus.

The whole thing comes together with a punchy mustard vinaigrette. In this chunky soup, creamy red lentils, fire-roasted tomatoes, and carrots are flavored with citrusy notes of lemon and sumac a Middle Eastern spice made from ground dried berries.

Chicken sausage and beans—two excellent protein sources—layer on the flavor in this simple one pot recipe inspired by the classic French cassoulet. Rounding out the recipe are sautéed onions, juicy tomatoes, and a crunchy breadcrumb topping.

This hearty, flavorful soup is packed with protein thanks to skinless, boneless chicken thighs and a can of chickpeas. Satisfying and flavorful, this hearty stew is packed with smoky sausage, green lentils, and veggies celery, carrots, and onions. The lentils provide this meal-in-a-bowl an extra shot of protein, folate, iron, and potassium—while keeping the recipe's calories low.

Salmon provides a nice break from chicken and shrimp when you're after lean protein. This one i seasoned with a compound butter made with turmeric and cumin, and it's served alongside lemony spinach and rice pilaf with juicy pops of golden raisins.

Get a double dose of protein from this pasta dish packed with sautéed shrimp and spicy chorizo. The linguine gets a burst of freshness from lemon zest and a little crunch courtesy of panko breadcrumbs.

It may seem complicated, but we promise it takes just 20 minutes. Traditionally, enchiladas are a lot of work, but this easy recipe creates protein-rich, inexpensive, black bean-and-spinach enchiladas in the slow cooker almost effortlessly.

After 3½ hours, you have delightfully satisfying vegetarian enchiladas to serve with a refreshing leafy salad. This recipe is about to be your go-to easy vegetarian main dish. It comes together in just 35 minutes and is packed with heart-healthy ingredients like cabbage, black beans, sweet potatoes, peppers, and fresh herbs.

Crema ties it all together, but for even more richness, finish with a crumble of cotija cheese. The best slow cooker recipes let you throw the ingredients together with little or no prep and return after work to a great-smelling house and a warm meal.

This take on corned beef and cabbage delivers all that. Thyme and caraway seeds added to the cooking liquid amp up this classic dish's intense flavor. If you're looking for an easy, balanced meal to make after a busy workday, this minute dish is it.

Start by cooking the protein-packed cheesy spinach quinoa, which boasts fresh greens and shredded Gruyère. Next, cook the salt-and-pepper-seasoned chicken breasts in a large skillet, serve the quinoa alongside, and you're good to go!

Meatballs: One could argue there are few protein bites that are more appealing than piping-hot balls of ground meat. Case in point: these lamb meatballs are better.

They are spiced with garlic, paprika, and cumin and served in a chicken broth with Swiss chard and orzo. A dollop of yogurt completes this Middle Eastern-inspired meal in a bowl. You've seen plenty of sheet pan dinner recipes , and this curry salmon supper works the same way.

Think of it as a curried Caprese salad with salmon instead of mozzarella. Serve the fillets over rice and top each plate with blistered grape tomatoes and fresh basil.

Whether you're cutting back on carbs , trimming your grocery bill, or looking to get dinner on the table in less than 30 minutes, this high protein meal fits the bill. It pairs perfectly seared pork chops with a peppery arugula and stone fruit salad.

Don't have peaches? Use plums or nectarines. chicken, fish, carbohydrates, or plant proteins such as legumes, soy, or nuts , looking at blood concentrations of cholesterol, triglycerides, lipoproteins, and blood pressure—all risk factors for cardiovascular disease. Researchers found that when diets with red meat were compared with all other types of diets combined, there were no significant differences in total cholesterol, lipoproteins, or blood pressure, although diets higher in red meat did lead to higher triglyceride concentrations than the comparison diets.

Further evidence of the heart benefits of eating healthy protein in place of carbohydrate comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health OmniHeart. A healthy diet that replaced some carbohydrate with healthy protein or healthy fat did a better job of lowering blood pressure and harmful low-density lipoprotein LDL cholesterol than a higher carbohydrate diet.

Though weight loss was similar on the two diets, study participants on the high protein diet saw improvements in blood lipids and blood pressure.

For example, one study of Swedish women who ate low-carbohydrate, high-protein diets had higher rates of cardiovascular disease and death than those who ate lower-protein, higher-carbohydrate diets. Diabetes Again, the source of protein matters more than protein quantity when it comes to diabetes risk.

A study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat. In a study that tracked the health of over , men and women, researchers found that individuals who most frequently ate red meats and chicken cooked at high temperatures were 1.

There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the development of diabetes. Of note, this research demonstrated that cooking methods might contribute to diabetes risk beyond the effects of meat consumption alone.

More evidence that the source of protein matters comes from a year study that looked at the relationship between low-carbohydrate diets and type 2 diabetes in women.

Low-carbohydrate diets that were high in vegetable sources of fat and protein were associated with a lower risk of type 2 diabetes. Cancer When it comes to cancer, once again, the source of protein seems to matter more than quantity. Conclusions were primarily based on the evidence for colorectal cancer.

Data also showed positive associations between processed meat consumption and stomach cancer , and between red meat consumption and pancreatic and prostate cancer. A study also found a link between high consumption of red meat during adolescence and premenopausal breast cancer, while higher intakes of poultry, nuts, and legumes were associated with lower risk.

High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic aromatic hydrocarbons and heterocyclic amines.

Learn about tips for healthy grilling. After tracking their diets for up to 32 years, the authors found that a higher intake of red meat, especially processed versions sausage, bacon, hot dogs, salami , was linked to a modestly higher risk of death, while a higher protein intake from plant foods carried a lower risk.

Bone health Digesting protein releases acids into the bloodstream, which the body usually neutralizes with calcium and other buffering agents. As a result, early research theorized that eating lots of protein requires a lot more calcium — which may be pulled from bone. Weight control The same healthy protein foods that are good choices for disease prevention may also help with weight control.

Researchers at the Harvard Chan School of Public Health followed the diet and lifestyle habits of over , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.

A subsequent detailed analysis of this cohort also found that eating red meat, chicken with skin, and regular cheese was associated with greater weight gain. Yogurt, peanut butter, walnuts and other nuts, chicken without skin, low-fat cheese, and seafood was associated with less weight gain.

Other considerations involving protein Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune system take gluten and celiac disease , for example. Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of conditions breathing problems, chronic digestive issues, etc.

Eggs, fish, milk, peanuts, tree nuts, and soybeans cause allergic reactions in some people. In , the FDA announced a voluntary program to limit the routine use of antibiotics in food production such as giving antibiotics to healthy animals to help them grow faster.

New research highlight: Red meat and diabetes risk People who eat just two servings of red meat per week may have an increased risk of developing type 2 diabetes compared to people who eat fewer servings, and the risk increases with greater consumption, according to a new study led by researchers from Harvard T.

Chan School of Public Health. They also found that replacing red meat with healthy plant-based protein sources, such as nuts and legumes, or modest amounts of dairy foods, was associated with reduced risk of type 2 diabetes.

Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Agriculture is a major contributor of greenhouse gas GHG emissions globally, the accumulation of which is driving climate change at a rate unprecedented in human history.

However, not all foods have an equal impact. Production of animal-based foods tends to have higher GHG emissions than producing plant-based foods—and dairy and especially red meat particularly beef, lamb, and goat stand out for their disproportionate impact. Source: World Resources Institute, www.

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Prioritize hearty and savory plant-based preparations Simple strategies for creating filling, delicious, and even budget-friendly plant-based dishes.

Eat a little less red meat, any way you can Assess how often you eat red meat, and see if one of these strategies can help you find a way to cut back a bit.

Consume less meat, enjoy more variety This approach boosts healthy plant-based foods like beans, nuts, whole grains, and other veggies, while still providing ways to incorporate some of your favorite animal-based foods.

References National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA internal medicine. Fehrenbach KS, Righter AC, Santo RE.

A critical examination of the available data sources for estimating meat and protein consumption in the USA. Public health nutrition. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC.

Major dietary protein sources and risk of coronary heart disease in women. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB.

Red meat consumption and mortality: results from 2 prospective cohort studies. We've also highlighted some of the best high protein foods below:. We love to cook with them, but how much protein is in an egg? One medium egg has around 6g of protein in an easily digestible form.

A healthy omelette is a good way to start the day and is a good recovery snack post-exercise, too. Try our healthy egg recipes and read about the health benefits of eggs.

Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins.

A combination of casein and whey protein, yogurt is a good protein-rich food. Since some of the lactose is removed, it may be a useful option if you are lactose intolerant , but check with your healthcare professional if you have any concerns.

Fish and seafood are good sources of protein, and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation.

Try our favourite healthy fish recipes and read more about the health benefits of salmon. Try our healthy chicken recipes and healthy chicken breast recipes. Plus, they can help lower cholesterol and may reduce the risk of heart disease. Read more about the health benefits of tofu and the health benefits of soya.

Around 50 pistachio nuts provides 6g of protein plus sodium and potassium — the electrolytes lost through sweat during exercise. Meat supplies branched-chain amino acids BCAAs , which are key in supporting muscle recovery. Leucine in particular makes up a third of muscle protein and helps stimulate repair after exercise.

Pork is one of the richest sources of leucine, and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine. Beans and pulses are great, cheap protein sources. They're also a useful plant source of iron and and are rich in fibre.

Try our favourite lentil and chickpea recipes. Both tempeh and tofu are made from soy beans; however, tempeh requires the additional step of fermentation, providing it with an extra depth of flavour. Tempeh also offers a higher protein and fibre content, while tofu is slightly lower in fat and calories.

Discover our favourite tofu and tempeh recipes. What to eat for a workout The best muscle-building breakfasts The best sources of protein for vegetarians What is a high-protein diet? Nutrition for runners Protein pancake recipes Spinach protein pancakes. High-protein snacks High-protein breakfasts High-protein lunches High-protein dinners More high-protein recipes.

What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below She is a member of the British Association for Applied Nutrition and Nutritional Therapy BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.

If you have any concerns about your general health, you should contact your local healthcare provider.