Protein helps you build muscle, recover from training and stay full between meals. You do not need shakes or special foods to get enough.
A simple rule
Aim for one or two palm-sized portions of protein at every meal: eggs, yoghurt, fish, chicken, beans, lentils or tofu.
| Food | Portion | Protein |
|---|---|---|
| Greek yoghurt | 200 g | 20 g |
| Chicken breast | 120 g | 36 g |
| Lentils, cooked | 200 g | 18 g |
| Eggs | 3 large | 19 g |
If you train hard and want to build muscle, ask a coach to work out a target for your body weight.
