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Greek yogurt (2% / half-fat) for Post-Workout Recovery
9g protein per 100g · Complete
Strong pick
After lifting, 20–40g of fast-digesting, leucine-rich protein within a few hours kicks off muscle protein synthesis.
The numbers
Per 100g
9g
73 kcal
Daily target (70kg)
~126g
protein per day
Per 1 cup
22g
179 kcal per serving
Servings/day to hit target
6×
~1074 kcal from this food
Why it works for post-workout recovery
For post-workout recovery, look for fast digestion, complete profile, leucine ≥ 2g per serving. Greek yogurt (2% / half-fat) checks those boxes — creamier than 0% — still high protein with a little more fat.
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