Looking for a healthy protein source to refuel? Here are 5 Real Food Alternatives to Protein Powder After a Workout.
Everyone knows it’s important to get adequate nutrition after a tough workout. Protein is crucial if you’ve lifted heavy or done an intense cardio session. Most people prefer protein shakes or bars as their go-to post-workout supplement. These snacks have been touted for a long time as the best form of recovery after a workout, but current research shows something quite different. While getting protein post-workout is still key, getting it from real food sources rather than bars, powders, or shakes is even better. This post outlines 5 Real Food Alternatives to Protein Powder After a Workout.
Protein powders are chemically isolated. It’s changed from its natural state, and thus our body does not know how to absorb and utilize it in the best way possible properly. In addition, protein powders have an exorbitantly high amount of protein in proportion to their fat content. The body cannot properly use protein without adequate fat intake, and thus consuming just protein after a workout is not efficient and can cause harm to your body in the form of vitamin depletion. So what should an athlete or avid gym goer do for their post-workout protein?
Well, we’ve got 5 Real Food Alternatives to Protein Powder After a Workout that not only deliver a great source of protein for your nutritional needs but also contain a host of other vitamins and minerals that protein powders lack. It’s a fallacy that protein requirements cannot be met thru real food options, and this list proves that!
5 Real Food Alternatives to Protein Powder After a Workout
Eggs
Eggs, especially hard-boiled ones, are easy to make in bulk and great for a post-workout nosh! When you eat the yolk and the white together, you’re getting a complete source of protein, healthy omega-3 fatty acids, and good cholesterol.
Greek Yogurt, Cottage Cheese, or Kefir
Fat-free or low-fat dairy is an awesome post-workout snack, especially if you train at night. Cottage cheese is especially helpful because it’s high in casein, which is a slow-digesting protein that slowly feeds your muscles instead of dumping all the protein into your digestive system at once. It’s also extremely low in fat like Greek yogurt and kefir (look for the fat-free and low-fat varieties!), and won’t spike your blood sugars like many protein supplements. Have at least a cup and add some nuts or seeds on top for an extra hit of protein.
Chicken or Turkey Jerky
Who wants to cook a whole chicken breast after a workout? Even though a serving of chicken would be a great refuel, turkey or chicken jerky is much more convenient. Just make sure you’re looking for low-sodium versions without added sugar. Nick’s Sticks is a clean, healthy brand. For the amount of protein you’re getting, jerky is low in calories and fat, making it a great post-workout option if you don’t mind having something salty/savory.
Sardines or Tuna
Sardines are an incredible source of protein, and so is tuna fish depending on your preference. One ounce contains over 7 grams of real food protein and a ton of omega-3 fatty acids to properly absorb protein. Sardines also help reduce inflammation in your muscles and can decrease soreness. Mix sardines or tuna with plain Greek yogurt, dill, lemon, juice, white balsamic vinegar, and Dijon mustard for a quick n’ delicious seafood salad!
Whole Grain Toast with Peanut Butter
After a hard sweat sesh, refueling with carbs is also important. By pairing toast with peanut butter you’re getting complex carbohydrates, plant-based protein, and healthy fats. This key mix of nutrients is perfect for muscle-building and replenishing glycogen stores.
Protein powder can be good in a pinch….but whole, real foods are more nutritionally dense than protein powders and will always be superior. They also take longer to consume and are thus more satisfying. To maximize the effects of your workout, make your next post-workout meal full of real food instead of processed protein powders or bars!
Do you use protein powder after a workout?
What are your favorite sources of protein?
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28 responses to “5 REAL FOOD Alternatives to Protein Powder After a Workout”
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I’ve just started trying collagen, and I do like eating eggs, occasionally. 🙂 I also really like yogurt! 🙂
How do you like the collagen so far???
HI Kaila,
Great information. I personally don’t agree with protein powder – most of them have so much junk or ingredients that are questionable to me. Thanks for sharing on Real Foods Fridays. Pinned & tweeted!
Thanks so much Marla!!
Great Post! You read my mind
Thanks Patrick!!
Hi Kaila, Non Fat Dry Milk Powder can be added to smoothies, etc. to increase protein. I have some concern about protein powders adding to the renal solute load of some individuals but that probably isn’t a problem in healthy adults. Thanks for an interesting post! Blessings, Janet
Great idea with the milk powder! Thanks for stopping by!
Love this post! thanks for sharing all of these great alternatives at Sunday Fitness & Food 🙂
Thank you!!
Totally agree with you Kaila
I used Maxler liquid collagen amino acids and it worked well for my skin and joint tissue. Collagen also consist of more glycine and proline amino acids, though having less of some aminos that whey protein has.
Thanks Rachel! Glad you agree!
Great tips. These are the best alternatives for protein powder. These are way cheaper than protein shake or powder and not just cheaper but it’s real food.
Thanks Aryan! Real food is always the way to go!!
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Great suggestions, Kaila. I hate protein powder! Thanks so much for sharing at the Weekend Blog Hop at My Flagstaff Home. –Jennifer
Thanks for reading, Jennifer! 🙂
I’m with you. Better to eat real food
Thanks Julie! Glad you agree!
Thanks. I’m someone who has always cringed at the idea of “protein powder” – I am glad you give people viable options to that.
[…] 5 Real Food Alternatives to Protein Powder After a Workout […]
these foods are really effective for workout recovery. thanks for sharing this with all
You’re so welcome!!
Can you post a link to the research article you reference at the beginning of this post
Hi Tim! I was not referencing one article in particular. I read several articles, including some from NIH, Merck Manual, ISSN, and JAND, in writing this post! Sorry I can’t be more specific.
Thank you for sharing. I’d rather eat more protein than use protein powder.
Glad you found this helpful!!
I’m so glad I came across this post about real food alternatives to protein powder after a workout! The suggestions are not only practical but also easy to integrate into a post-workout routine. It’s refreshing to see emphasis on whole foods like eggs, Greek yogurt, and sardines for protein intake. This approach feels more natural and satisfying. Definitely a healthier shift from relying solely on supplements. Can’t wait to incorporate these ideas into my recovery meals!