There’s something so satisfying about knowing something as self-contained as an egg has so many essential nutrients. Each egg has around 13g of protein, as well as a dose of healthy fats and plenty of important nutrients such as B vitamins and choline. Additionally, eggs have large amounts of leucine, an amino acid, which is important for gaining muscle. 

There’s a reason why all your gym buddies have fridges packed full of chicken breasts - they’re one of the best sources of high-quality protein around, they’re widely available and they’re quick and tasty to prepare. Each chicken breast contains around 26g of protein, as well as having the B vitamins B6 and niacin, both of which help your body function well during exercise. 

Dairy is an excellent source of protein thanks to it containing a mixture of slow-digesting casein protein and fast-digesting whey protein. Foods containing a mixture of fast and slow-digesting proteins can lead to an increase in lean mass, and Greek yogurt is one of the best sources out there as it has approximately double the protein of regular yogurt. Time to grab a spoon.

A great vegan protein choice, there are almost too many varieties of bean to count. From black beans to pinto beans, kidney beans to butter beans, there’s a kind for every taste and type of cuisine. On average, a 170g serving of cooked beans contain 15g of protein, as well as being good sources of fibre, B vitamins, iron, magnesium and phosphorus.

Nuts in general are packed with protein and almonds are no exception. A 170g serving of almonds contains 16g of protein and high levels of vitamin E, phosphorus and magnesium. Phosphorus is important to consider when you’re working out as it helps your body to process carbs and fat during both exercise and rest. However, almonds have a high calorie content, which you should be aware of while consuming them.