Every time we talk about nutrition, the conversation always leads to Protein. But why? Why is protein SO important? Well, whether you are trying to “bulk” up or simply maintain the health of a muscle, protein is the necessary component to nourish and take care of the cells in the body. In fact, protein has the only ability to do this, as opposed to fats and carbs. This unique ability makes protein one of the most important macro-nutrients and should definitely not be neglected. Here are ten excellent sources of protein that you can incorporate into your diet:
- Eggs: Whole eggs are not only rich in protein but also provide essential vitamins, minerals, healthy fats, and antioxidants. One large egg contains approximately 6.3 grams of protein.
- Almonds: These nutritious tree nuts are high in plant-based protein and also offer fiber, vitamin E, manganese, and magnesium. An ounce (28.35 grams) of almonds provides 6 grams of protein.
- Chicken Breast: A lean and versatile choice, chicken breast is packed with protein. Half of a chicken breast (86 grams) delivers a whopping 26.7 grams of protein.
- Cottage Cheese: Low in fat and calories, cottage cheese is a protein powerhouse. One cup (226 grams) provides 28 grams of protein.
- Greek Yogurt: Greek yogurt is not only creamy and delicious but also a great source of protein. Opt for the plain variety to avoid added sugars. A typical serving offers around 10 grams of protein.
- Salmon: Fatty fish like salmon are not only rich in heart-healthy omega-3 fatty acids but also provide ample protein. A 3-ounce (85-gram) serving of cooked salmon contains about 22 grams of protein.
- Quinoa: This ancient grain is a complete protein, meaning it contains all essential amino acids. One cup of cooked quinoa provides approximately 8 grams of protein.
- Black Beans: Legumes like black beans are not only protein-packed but also high in fiber. A cup of cooked black beans offers around 15 grams of protein.
- Tofu: A staple in vegetarian and vegan diets, tofu is made from soybeans and provides a substantial amount of protein. A 3.5-ounce (100-gram) serving of tofu contains about 8 grams of protein.
- Lean Beef: If you’re a meat eater, lean beef is an excellent choice. A 3-ounce (85-gram) serving of cooked lean beef provides approximately 22 grams of protein.
Discussions about protein could lead to even more questions about your recommended diet. However, take in the knowledge bit by bit and start honing in on all the things that can help you with training and recovery.
Thank you for making us your home for fitness and performance, and if you have any questions or comments about our topics, please reach out!
Coach Mike Soster, NASM-PES, M.S.
Functions of Life – Fitness and Performance
(440) 263-0355