Protein powder is the number 1 choice for anybody who lifts weight, however there are other ways to get protein. The average protein powder has 25 grams of protein per serving but for most people who workout will only need 10-15 grams. Here is a list of foods that can get you your protein fix:
  • 1 and a half cups of milk = 12 grams of protein
  • 4 oz of cottage cheese = 14 grams of protein  
  • 2 tbsp of peanut butter = 8 grams of protein 
  • 1 cup of soy milk = 9 grams of protein 
  • 1/2 of chicken breast = 18 grams of protein 
  • 2 eggs = 12 grams of protein 
There are many more protein packed foods but I have found that these are the most used foods after a hard workout.  

Other alternatives to a protein shake can be peanut butter smoothies or yogurt smoothies. 

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