Emily Skye smiling while eating a bowl of muesli in a sunny room.

High protein post-workout foods


The human body needs protein for so many reasons. Our muscles are formed from it, and our body uses it for a sustainable energy source throughout the day. Naturally, our body does not produce all types of protein itself, so it is extremely important that we get enough protein from our food sources. Natural, healthy, whole foods. Yes, you can take a supplement, or use protein powders in shakes, etc – but the best way to get your intake is from protein-rich foods. Here are 5 foods that are great sources of protein, and easy to incorporate into your daily diet.

1. Lean Meat and Fish

If you are a meat-eater, then this is a great source for your protein, along with good fats essential for brain function. Grass-fed, hormone-free organic meats are best. Fish is full of omega-3s and protein, so try to eat at least once a week and stick to wild-caught varieties like salmon, barramundi and tuna.

2. Legumes

Beans, lentils, peas – all contain protein, and are high in fiber, complex carbohydrates, healthy fats, folate, potassium, iron and magnesium. As a low-GI food source, legumes will slowly release a steady sustainable amount of energy through the day and will keep you feeling full. If you do not usually eat them, legumes can sometimes cause bloating discomfort and gas, so try to slowly include some into your diet, like adding some chickpeas in your curry, or lentils in your salad or soup.

3. Eggs

Eggs, natures gift! An amazing source of complete protein and nutrients, containing all of the essential amino acids, vitamin D A E and B12, iron, choline, omega-3s and antioxidants. Eating eggs will provide so much for your body and maintain overall health and energy.

4. Nuts and Seeds

Almonds, walnuts, pistachios, cashews, pumpkin and sunflower seeds, chia seeds... These are all amazing little things that are packed with protein, good fats and fiber. Including them in your diet will provide sustainable energy, care for your skin, teeth and hair, and can lower cholesterol. Try a handful as a snack, or add to salads for an extra crunch.

5. Quinoa

(Keen-wah) This ancient grain or more-so seed has been used for centuries as a source of nutrition. It is a complete protein and wheat-free, containing fiber, manganese, magnesium, folate, iron, zinc, and much more! It provides all of the 8 essential amino acids, has a low-GI for slow-release energy and is great to use as a replacement for starchy rice or pasta. Add some to salads too!

Start your FIT journey with your first 14 days free.

Get results you can see and confidence you can feel with internationally renowned trainer Emily Skye.