Parmesan

This food provides high-quality protein (36 g per 100 g), well absorbed and rich in essential amino acids. Dairy often combines fast protein with slow-digesting casein — a useful profile, especially at night, to feed the muscle over time.

Its protein density makes it a staple of post-workout meals and a solid way to reach your daily total, spread across several servings rather than one meal.

Fairly calorie-dense (400 kcal per 100 g), it suits a bulk well but should be measured once you watch your weight or you are cutting.

In practice: about 69 g of parmesan provide 25 g of protein. Use the portion calculator above to fine-tune the amounts to your meal and goal.