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Tuna (canned in water) for Post-Workout Recovery
29g 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
29g
131 kcal
Daily target (70kg)
~126g
protein per day
Per 1 can
41g
186 kcal per serving
Servings/day to hit target
4×
~744 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. Tuna (canned in water) checks those boxes — extremely lean. watch mercury if eating daily.
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