Wild-Caught Salmon

Delivering 25g of protein per 100g, wild-caught salmon ranks #2 by combining this with anti-inflammatory omega-3s (2.3g of EPA+DHA per serving) that boost muscle protein synthesis rates by up to 25% post-exercise. This is 30% more omega-3s than #4 Greek yogurt, and the EPA content (0.8g per 100g) directly enhances anabolic signaling. Salmon provides a unique protein-plus-fat synergy that chicken breast (#3) lacks, with 0.9g of leucine per serving—still high but supporting slower, sustained recovery.