This article was written by The Zillennial Zine’s fall editorial intern Jason Tsoi. Find him on Instagram at @jason.tsoi. If you would like to share an article with The Zillennial, send us an email at thezillennialzine@gmail.com.
Following a good workout, many of us turn to one of the most convenient ways to maximize muscle recovery and protein intake: protein powder. Like many strength training beginners, I bought a container of protein powder after seeing how the supplement worked for “gym bros” on TikTok. While consuming the shake for the first time, I found myself repulsed by its powdery taste. Despite shaking and stirring the drink for an excessive amount of time, I still managed to find clumps of powder in between my teeth. I looked at the price tag and was reminded of how expensive the supplement was. Then, I thought to myself, “Is this really worth it?”
So, I put the protein powder aside and began buying high protein foods from my local grocery store. After weeks of exercising and eating protein-rich foods, here’s what I found: you can still build muscle outside of protein powder. Here’s how to gain muscle without protein powder while still meeting your protein intake goals.
Nonfat Greek Yogurt
Chobani’s Plain Nonfat Greek Yogurt (32 ounce) is a great high protein source, packing 16 grams of protein per serving. With no added sugar, this high-protein yogurt will satisfy your hunger, keeping you full for an extended period of time.
In terms of taste, Chobani’s does not have as strong of a sour taste like other yogurt brands. But, if plain yogurt is not your forte, you can add fresh fruits, like blueberries, strawberries and bananas, or granola to your bowl for added sweetness. Other ways to add flavor to your bowl is by mixing in honey, cinnamon or even natural peanut butter.
Instead of making a yogurt bowl, you can also use Greek yogurt to make a smoothie. Incorporating Greek yogurt to your smoothie ingredients, will not only add additional protein, but it will also give it a thicker consistency.
Peanut Butter Banana Toast
With three simple ingredients, this recipe transforms a household staple into a nutritious, post workout snack. With just two slices of your choice of bread, peanut butter and a banana, you can consume up to 24 grams of protein. You can use any peanut butter brand, but make sure that it’s organic! I recommend using Trader Joe’s Creamy Salted Peanut Butter, which contains 8 grams of protein per serving. Here’s how to prepare it.
After toasting your bread to your desired color, evenly spread peanut butter on both slices. Then, cut the banana into individual slices and distribute it on top of the peanut butter. To top it all off, you can drizzle honey or sprinkle a touch of salt over both slices.
Cottage Cheese
This next post workout snack, may require an acquired taste for those who have never tried it. Good Culture’s 2% Low-Fat Classic Cottage Cheese (5.3 ounce) is an excellent choice to increase your protein intake for its 19 grams of protein per serving. When I tried cottage cheese for the first time, I found it to be too salty for my liking. But after trying it with blueberries and strawberries, I turned over a new leaf and grew to appreciate its flavor. If you’re still skeptical about the taste, another creative way to eat cottage cheese is by turning it into a crispy chip and here’s how.
First, preheat your oven at 350 degrees Fahrenheit. Then, put one tablespoon of cottage cheese onto a sheet of parchment paper and add everything bagel seasoning on top of it. Lastly, place it in the oven and bake it for 30 minutes and then serve.
Edamame
Edamame is a great plant-based protein that contains up to 18 grams of protein per cup. Whether you buy it pre-packaged without the pods or get it fresh from the grocery store, this protein-packed food is the perfect post workout snack to eat between meals. You can eat it off the pod, but you can also add it to anything you desire, such as a salad. For this quick and simple recipe, you’ll need edamame, sliced cucumber and soy sauce.
First, prepare your edamame by boiling or microwaving it for five minutes, and then rinse it in cold water. Next, mix your edamame and sliced cucumber together. And to finish it off, add a dash of soy sauce and serve. For a more nutty flavor, you can sprinkle some sesame seeds on top as well.
Hard-boiled Eggs
And finally, this high-protein food is one of the easiest sources of protein you can find. Hard-boiled eggs may seem small from the outside, but these little things surprisingly pack a punch with six grams of protein each. There’s no harm in eating hard-boiled eggs just on its own, but if you want to go the extra mile, treat yourself to some deviled eggs. Here’s how to make it using five ingredients: three boiled eggs, one tablespoon of mayonnaise, one-half teaspoon of mustard (or relish), and a pinch of salt and pepper.
First, you’ll want to boil your eggs for 10 minutes and then cool them under ice cold water. Then, peel and cut your hard boiled eggs into halves. Afterwards, take the yolk out and place them in a separate bowl. Next, mash the yolk and add your mayonnaise, mustard (or relish), salt and pepper. Lastly, mix it all together and add the filling into the half-cut egg whites.
With these five ingredients and recipes, you can satisfy your protein cravings by making these quick post workout snacks. Now, you no longer have to consume expensive protein powder in order to reach your protein intake goals. So, are you ready to try these high-protein snacks?
What is your favorite high-protein foods to eat after working out? Which foods do you want to try from this list? Let us know in the comments.
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