March 31, 2021

Protein Sources

Best Sources of Protein


Amino acids are the building blocks of protein. Only animal foods such as meat, seafood, and dairy products contain all the essential amino acids that humans need in one package. That’s why they’re called “complete” proteins. But you can also meet your protein needs through beans, grains, nuts, and seeds. Proteins are an essential part of your diet for reasons such as muscle building and keeping your body moving. It is important to realize that you can get protein from other sources that don’t include just meat. It is important to find the right amount of protein per day to incorporate into your diet to find the consistent growth that you’ve been searching for. Getting inconsistent portions of protein throughout a week or month is going to stunt possible growth. Consistency is key, especially protein and the many sources it comes from. Here are the best courses of protein.



Fish is a healthy, lean source of protein. A 3-ounce portion provides about 25 grams of protein. That’s more than half of the 46 grams that a woman needs each day. Fish also contains a healthy amount of omega 3 fatty acids that are a great component and nutrient of any diet.



Beef, pork, and lamb are high in protein, but they can also be high in fat. Choose leaner cuts and trim the visible fat. An ounce of meat contains 8 to 10 grams of protein. Depending on what type of protein you are going for, meat can be an amazing source, but the fat levels can be avoided with different sources of protein.


Chicken or Turkey

Turkey or Chicken is one of the most lean sources of protein available, and is used by many bodybuilders and also those looking to lose fat. An ounce of chicken or turkey has about 8 grams of protein. A single chicken thigh provides about one-third of the 56 grams of protein that men need each day.


Cottage Cheese

Ounce for ounce, cottage cheese has more protein than milk. One half-cup of low-fat cottage cheese contains 14 grams of protein. And it’s not just for salads. Add cottage cheese to pasta dishes, dips, and even pancake batter to bump up the protein content and taste. Can’t handle the lumps? Try its creamier cousin, ricotta cheese, instead.



With their taste, nutrition, and versatility, beans are a vegetarian’s best friend. One half-cup of cooked dried beans, such as pinto, black, and kidney beans, contains about 8 grams of protein. Soybeans, however, are a standout, providing 14 grams per half-cup.



Grains aren’t particularly rich in protein, yet they can help meet your daily protein needs. Quinoa, an ancient grain from the Andes, is higher in protein than most grains. A cup of cooked quinoa has 8 grams of protein, twice the amount in a cup of rice.



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