10 Best Protein Foods for Hangover Relief and Recovery

But not all high-protein foods are created equal. Some will be much easier on the stomach than others, which is particularly important when dealing with alcohol-related GI irritation and upset.

To help you bounce back as quickly and easily as possible, here are our top choices for foods that check both boxes: easy to digest and rich in protein.

Top 10 High-Protein Foods for Hangover Relief

After a night of drinking, getting plenty of protein can go a long way toward supporting recovery. These 10 high-protein foods are gentle on the stomach while providing your body with the nutrients it needs to bounce back.

1. Chicken

Chicken is a great source of lean protein that’s known for being gentle on the stomach. In addition to plain chicken, a hearty bowl of chicken noodle soup or Vietnamese chicken pho can be amazing alternatives that many people turn to when feeling unwell.

2. Salmon

Salmon contains not just an abundance of protein, but also high levels of omega-3 fatty acids, which can help reduce the inflammation caused by alcohol.

3. Eggs

Eggs are highly digestible and packed with an amino acid called cysteine, which can help the body to break down alcohol byproducts.

4. Oatmeal

You may not have expected to see any grains on this list, since they’re better known for their high carbohydrate and fiber content. But there are actually about 5–6 grams of protein per half cup of dry oats. A bowl of oatmeal is also a great vehicle for other protein sources on this list, like nuts, dairy, and eggs.

5. Nuts

Nuts are high in protein, whether you consume them whole and raw, roasted, or as nut butter. Many nuts are also high in magnesium, which can help restore the depleted magnesium levels associated with excessive alcohol consumption.

6. Yogurt

In addition to yogurt’s high protein content (1 cup of plain Greek yogurt has up to 22 grams of protein), it also provides a helping of probiotic bacteria. Probiotics like those found in yogurt can support digestion when the GI tract has been irritated by alcohol consumption.

7. Cottage Cheese

Another dairy product that’s high in protein, cottage cheese boasts 23–25 grams of protein per one-cup serving. It’s also easy to digest, so it’s a good option for those with upset stomachs.

8. Turkey

This lean protein is rich in tryptophan, which can improve mood and support post-drinking recovery.

9. Tofu

This plant-based protein option is very light on the stomach, and it’s also highly versatile, adapting to whatever seasoning or sauce you add to it.

10. Protein Shakes

Quick and convenient, these shakes provide a healthy dose of protein without high levels of fats or irritants (found in many other high-protein foods) that might worsen hangover nausea and GI upset.

Support Your Body’s Ability To Recover With PREGAME

Capsulyte’s PREGAME is taken before you begin drinking to help the body bounce back from the effects of alcohol consumption. It includes Clovinol® (an antioxidant that reduces negative post-drinking feelings by up to 55%), antioxidant and anti-inflammatory DHM, NAC (which can also reduce negative post-drinking feelings), and Siliphos® (a compound that could protect against cirrhosis related to alcoholic liver disease).

Check out the Capsulyte blog for more evidence-based guidance on hangover recovery!