Protein is the most important part of growing muscles as it contains enzymes that aid muscle growth and repair.

So if you regularly work out, you would most definitely know about that grilled steak or chicken that contains 20-30g of protein, as great sources of protein for a post-workout meal.

But when you’re on the way to the gym without having a meal prior to your workout, what sources of protein do you have for your pre-workout fuel?

This post is going to cover my list of top protein sources that I’d regularly have before, or right after a workout.


Nuts are my number one favourite source of protein. Not only are there a wide variety of nuts to choose from, but they provide nutrients for muscles, and then some.

They are also a source of vitamin E, iron, and magnesium, to name a few, and for vegans and vegetarians, it can be their go-to if they have no other option!

nuts and protein


A 30g serving of peanuts provides you with 8g of protein, and they are pretty addictive too!

I personally enjoy nuts a lot due to the fact that I can genuinely substitute fatty snacks like crisps with them, they can even be blended in smoothies, soups and baked in cookies.

For those of you with nut allergies, need not worry, there are many other sources of protein you can use instead.

Protein shakes

You’ve heard of them before, ‘whey protein’, ‘gold standard’, ‘Creatine’, etc. But despite how commonly used they are, you can’t doubt that it’s a quick and efficient way to get that extra bit of protein in your body!

They can be reasonably priced, depending on where you get it from, and they are easy to prepare.

protein shake

Source: Pixabay

If you’ve been struggling with extra money for supplements don’t worry. I drink Nurishment, it costs £1 – £1.19 at corner shops, tastes great and has 20 grams of protein in every can!

Or if you’d prefer to buy in bulk you can click here.


There are various bars that you can buy at your local shop or supermarket. Some contain nuts, some contain types of protein such as creatine or whey protein.

protein bar

Source: Pixabay

My personal favourite are the nature valley bars, they provide nutrients, in the form of nuts and seeds, and taste great!

Makes a healthier alternative to chocolate bars and provides you with that extra bit of protein. the quantity of protein is much higher in the actual ‘protein bars’ than the granola bars, but they both provide a source of goodness.

Jerky (or Peperami )

I like my meat, I’m sure a lot of you guys do too, but you won’t see any man in the gym taking a steak out of Tupperware to eat before or after a workout, it just doesn’t happen.


So if you feel carnivorous after a workout and need a bit of meat, have some jerky, or the UK’s jerky: Peperami, with 6 grams of protein in every stick.

Peanut butter sandwich

Doesn’t sound that amazing, but it can serve as a very good snack to follow your workout.

peanut butter sandwich


Merely two tablespoons of peanut butter on whole grain bread can provide you with 8 grams of protein.

I personally add chopped up banana as bananas are a great source of potassium and help replenish your electrolytes after a good workout as well as getting your protein fix!

Chicken wings

I do enjoy my meat, I know it’s bad if you eat too much, but you can’t deny that meat is one of the best sources of protein you can get.

After a workout you can go past a chicken shop and buy some wings, not the healthiest post-workout snack, but it will provide you with protein.

Just 4 chicken wings can provide you with 24 grams of protein. Which is more than enough after a grueling workout. If you want to make yourself feel better about eating wings just after working out, just make it healthier; grill your own instead, slap ’em in a salad, and enjoy!

chicken wing protein


My top sources of protein are as follows:

  • Nuts
  • Protein shakes
  • Bars
  • Jerky
  • Peanut butter
  • Chicken wings
  • That was another Mizfit fitness post about my top sources of protein, I will soon post a version for vegans too, just stay tuned mizfits!