Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies.

Dairy foodsDairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins.

Fish and seafood

Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.

Chicken

Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, the majority of the calories in it come from protein. Chicken breast is also very easy to cook, and tastes delicious if you do it right.

NutsNuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.

Beans and pulses

   These are great, value-for-money protein sources. Beans and pulses are also a good source of iron and fibre.