Our body relies on protein to build and repair tissues, such as skeletal muscle, bone, hair, fingernails, cartilage, skin and blood. If you exercise regularly and are trying to build muscle, your body requires additional protein to repair and build muscle tissue.
Getting enough protein is important so the body can perform all of these functions on a daily basis. Knowing the best sources of protein can be confusing, so I’ve put together a list of the top 5 protein sources based on them being complete proteins that are easy to prepare and affordable.
First off, let’s go over some protein basics. Protein is a crucial component in building healthy cells, tissues and producing enzymes and hormones that help regulate metabolism and growth. After you eat proteins, they are broken down into amino acids, referred to as protein building blocks. They are distributed throughout your body to build and repair tissues and perform daily bodily functions.
The body doesn’t store protein, so any excess proteins are either used or stored as energy. Just as it’s important to get enough protein, it’s also important to not get too much to avoid undesired weight gain. If consumed in excess, protein can be converted into and stored as fat.
If you exercise regularly, your body needs additional protein to promote muscle adaptation during recovery from exercise. Protein will aid in the repair of exercise-induced damage to muscle fibers, as well as facilitate the replenishment of depleted stored energy. By getting enough protein in your diet and understanding the best sources, you can dramatically boost your performance and your results!
Top 5 Sources of Protein
Whey Protein Powder
Whey protein powder is rapidly absorbed by the body, making it perfect for pre and post workout, when you need to get amino acids into muscle cells as quickly as possible to initiate the repair process. When protein is extremely convenient (water and shaker cup, anyone?) and can also be found in a variety of flavors so you don’t get bored. There are also tons of recipes available for delicious smoothies with whey protein.
Naked Whey is a great brand of whey protein, and I love to use my Blendtec blender to quickly whip up delicious smoothie concoctions! (TIP: Get a steal of a deal by purchasing a refurbished Blendtec blender!)
Per 4 Ounces:
- 97 Calories
- 13 g Protein
- 3 g Fat
- 4 g Carbs
Eggs
Eggs are cost effective, can be made in a variety of ways and can be a great on-the-go option. Scramble, over-easy, hardboiled…you’re likely to find an egg you like! If you’re looking for a little more flavor than your standard salt & pepper, try sprinkling some paprika on top, or add some salsa. Hard boiled eggs are perfect for on-the-go, or make an egg casserole on a Sunday night and you’ll have breakfast for the entire week. Cut it into square pieces, put it in individual containers and re-heat when you’re ready to eat.
Per 1 Large Egg:
- 70 Calories
- 6 g Protein
- 5 g Fat
- 0 g Carbs
Salmon
Salmon is a very high-quality protein source and also contains essential fatty acids, “good fats”, which are important for overall health. I generally prepare a piece of salmon by squeezing some lemon juice on top and sprinkling it with salt and pepper. I then cover it with with aluminum foil and bake it at 400 degrees for 15-20 minutes, depending on the thickness of the piece of fish. Delicious and nutritious with very little prep time…my kind of meal!
Per 3 Ounces:
- 108 Calories
- 17 g Protein
- 4 g Fat
- 0 g Carbs
Skinless Chicken Breast
Chicken breasts are one of the most common protein sources, so you are probably not surprised to see it on my top 5 list. Chicken breasts are packed with protein and can be prepared in so many different ways, it’s pretty hard to beat! I love to grill chicken breasts with a little bit of lemon and paprika, or shred it up to make chicken chili. Ground chicken can be a great substitute, but make sure you buy “100% Ground Chicken Breast” instead of just “Ground Chicken”. The latter is likely made with fattier parts of the chicken, which makes it less healthy than the breast itself.
Per 1/2 Breast (118 grams):
- 135 Calories
- 25 g Protein
- 3 g Fat
- 0 g Carbs
Cottage Cheese
What, you weren’t expecting to see cottage cheese on this list?! I know, it’s a bit of a curve ball, but it’s a good source of protein and a great way to add some variety to your diet. Cottage cheese contains casein protein, which is a slow digesting protein. The benefit of a slow digesting protein is that your body can feed off of it for hours. On the other hand, whey protein is a fast digesting protein, which is why it is great for pre and post workout because it delivers amino acids to your muscle cells quickly. Both whey and casein are important sources of protein, and it’s a good idea to get both.
Per 4 Ounces:
- 97 Calories
- 13 g Protein
- 3 g Fat
- 4 g Carbs
Wondering how much protein you should be consuming?
A typical athlete needs approximately 1 – 1.5 grams of protein per pound of body weight per day. For example, a 140 lb. woman needs between 140 and 210 grams of protein a day. Depending on how active you are, this amount can vary, but it is a good rule of thumb.
Body Weight (in lbs) X 1 to 1.5 = Daily Protein Requirement (in grams)