Hard-boiled eggs
One large egg packs 6g of metabolism-revving protein and comes in a portable, biodegradable package. Try boiling a batch together and storing in the fridge. You can easily pop one into your gym bag for a snack after your workout. 

Precooked quinoa
This versatile seed provides 8g of complete protein per cup, delivering all nine of the essential amino acids your body needs. A great source of proteins for vegans that can be baked into bite-sized treats. 

In addition to offering 2g of protein per half, avocados also contain monounsaturated fats – that’s the good fats that help reduce cholesterol, hunger and even belly fat. For a fruit (yes, avocados are fruits!) that’s a lot of protein.

They’re full of fibre to help stave off hunger, and research shows eating them each day may reduce muscle soreness from exercise. A New Zealand study showed blueberries have both antioxidant and anti-inflammatory properties that aid in recovery – helping you go into your next workout with fewer aches and pains.

This leafy green isn’t top of mind when thinking of getting a good dose of protein but of all the leafy greens on offer, spinach boasts the highest protein content – 5g per 1 cup cooked. Try it in a smoothie with blueberries and avocado.  

© Prevention Australia
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