There are many diets that are based on high, moderate, and even low amounts of the muscle-building ingredient, but I think it’s one nutrient that’s vastly misunderstood and misinterpreted. You’ll find many nutritionists, doctors and dieticians that have varying points of view making it very hard to know what’s a smart choice, and what’s not.
Personally, I believe that adequate protein in your diet is absolutely essential to sustaining health and vitality and maintaining a strong, lean body. The amino acids protein provides contain the building blocks of muscle metabolism, and play a key part in repairing muscles, ligaments, tendons, organs, glands, nails, and hair. They’re a vital component in the sustenance of life.
But all protein is not created equal, and some are more complete and “ready to go” out of the box (or off your plate!).
Here’s my list of the Top 10: Best Protein Sources for your bite!
Tuna - I’ve eaten Tuna for so long I’ve got gills! The wonder fish has been THE standby food source for bodybuilders and athletes for years. From the can, albacore tuna has about 40 grams of quality protein for roughly 200 calories. It has an amino acid score of 148, and anything over 100 is considered very good and complete. Plus tuna contains vitamin B12, which plays a key role in cellular energy production.
Greek Yogurt – It’s comprised of milk proteins; Whey and Casseinate, and due to the manner in which it’s made, is low in sugar and generally tolerable by those with lactose sensitivity. Greek yogurt’s texture is creamier and richer than traditional yogurt, plus each cup contains 130 calories and 22 grams of muscle building protein. It’s an awesome source of calcium, thiamine, riboflavin, vitamin B12, and phosphorus. I use it as topping on fruit.
Tofu – This one’s a great choice for vegetarians or those who want something a little different. It’s considered a complete protein and scores fairly well depending on the brand, manner of preparation etc. Tofu comes in right around 100 on the amino acid index. It can be eaten plain, sautéed, and combined with many other food choices and provides a distinct texture and taste. It has 20 grams of protein for each ½ cup serving.
Lean Red Meat – This list wouldn’t be complete without the inclusion of this incredible animal protein. Baring any religious and spiritual beliefs, red meat is an awesome nutritional powerhouse. A 4 oz. serving of lean red meat has up to 35 grams of complete proteins, and just 6 grams of fat. Plus it contains zinc, vitamin B12 and iron. Just be sure to keep your portion sizes in check and always choose the leanest cut of meat possible.
Ostrich - This meat’s not exactly mainstream – yet, but some specialty stores do carry it. Each 4 oz. serving has 130 calories, 4 grams of fat and 24 grams of protein. It’s also a very good source of niacin, vitamin B6, B12, zinc and selenium. I’ve eaten it numerous times and it tastes like chicken LOL (which should also be on this list of course and part of your diet!)
Sardines – I love these and have been eating them from the can since childhood. Like tuna, sardines are sold canned and have 130 calories with 22 grams of protein. Sardines are also rich in Omega 3 fats, which have been shown to protect heart health, and prevent disease, arthritis, cancer, and even improve mood and memory. Each serving gives you nearly 1/3 of your weeks recommended omega intake. I had forgotten how good these are – guess I need to eat more!
Eggs – At a cost of less than a dollar per serving, eggs are not only super nutrient rich and a good course of healthy fats, but also very cost effective. Each jumbo egg has 8 grams of protein and is loaded with vitamins and minerals. For many years it was reported that eggs had a negative effect on a persons cholesterol levels, but we now know healthy individuals can eat 2 whole eggs per day without any health implications. I usually mix 1-2 yolks with up to 8 egg whites in an omelet.
Beans – This is another food group that’s very popular with those steering clear of animal products. There are many varieties; kidney, black, red, garbanzo etc. They all have between 7 – 11 grams of protein per ½ cup serving, are high in dietary fiber, and relatively low in fat. Like eggs, they too are very cheap and easily accessible. They’re rich in folate, calcium, potassium and B vitamins.
Turkey– The white meat variety has more protein and less calories and fat than chicken. It also contains zinc, phosphorus, potassium and B vitamins. There are 180 calories and 34 grams of protein in a 4 oz. serving. Plus it has a very low 4 grams of fat. Personally I think turkey should be eaten year round, not just in November.
Quinoa – It’s rare that something appears in back-to-back Top 10’s, but Quinoa is worth a second mention.
It’s not your average grain and is a complete protein, scoring 106 in the amino acid profile. I use it in everything I make; eggs, with meats, alongside veggies, and I’ve mixed it with natural peanut butter and made food bars. It’s packed with nutrients like vitamin A, folate, calcium, fiber and a whole host of other good stuff. Try some today!
So what do you think. Do you have any protein foods to add?
