These foods contain all nine essential amino acids that are crucial for muscle health
CHIA SEEDS A complete plant protein, containing 3g protein per tablespoon, these are great mixed in with your yoghurt or porridge.
FISH One of the densest forms of protein available – 90g cooked cod provides 19g protein but contains a mere 89 calories.
GREEK YOGHURT Contains 17g protein per 170g. It further aids recovery thanks to its leucine content, which your muscles burn as fuel.
MEAT Choose lean meats: chicken breast, lean beef – or bison, if you can get it; 85g sirloin steak provides 24g protein.
PROTEIN POWDER When time is tight, mix powder into a smoothie. Choose brands with little sugar and few additives.
SOYA BEANS These come in many forms, such as edamame, tempeh and tofu; 80g shelled edamame beans contain 9g protein.