Guide

Yes, protein after training can raise muscle glycogen synthesis when carb intake sits below the optimal range.

No, new muscle tissue doesn’t accrue without dietary protein; amino acids from food are needed to tip muscle protein balance above zero.

Per serving, whey proteins usually deliver 20–27 grams of protein, with isolate averaging on the higher end.

One cup of diced watermelon (152 g) contains 0.9 g of protein; 100 g delivers 0.6 g, so servings are low in protein.

A 1/2-cup drained serving of canned butter beans delivers about 5–7 g of protein, which comes to roughly 10–14 g per cup.

One drained 5-oz can of albacore tuna delivers about 22–32 g of protein, depending on brand, liquid, and drain weight.

One standard cup of canned baked beans packs about 12 grams of protein, with serving size and brand shifting the total.

One drained 15-ounce can of kidney beans delivers about 28–31 grams of protein, or 14–16 grams per cup.

One full 15-oz can of garbanzo beans (drained) yields about 21–22 g of protein; 1 cup from the can has ~14–15 g.

One typical 15-ounce can of lentils packs about 24–28 grams of protein, depending on brand, serving size, and how much liquid you drain.