9 protein-rich foods for muscle building & recovery

Low-fat dairy milk contains approximately 8 g protein per cup and helps repair muscles using leucine and nutrients.

Greek yogurt offers 14 to 16 g of protein in a 5.3-ounce size, and is ideal post-workout meal.

Chicken breast contains about 34 g of protein in a 4-ounce serving, and it is excellent for muscle rebuilding.

Legumes such as beans, lentils or peas provide approximately 18 g of protein in a cup serving and are sources of fuel and recovery.

Eggs supply around 6 g of high-quality protein, which includes all essential amino acids that aid muscle recovery and repair.

Whole-grain products, such as brown rice/quinoa, provide about 8 g of protein in 1.5 cups.

Salmon provides approximately 30 g of protein in a 6-ounce serving plus anti-inflammatory omega-3s.

Almonds, walnuts, or pistachios are a good source of nuts, about 14 g of protein per half-cup, which contain good fats as well.

Tuna has approximately 21.7 g of lean protein per 3 ounces, which helps to quickly recover energy.