Knowing the best protein sources is a question many health-conscious individuals often ask. While protein powders are convenient, relying on supplements alone may not give your body the full range of nutrients it needs. That’s why incorporating a variety of whole foods into your diet is essential and choosing the right protein sources can make a real difference to your results.
Protein is one of the five essential food groups and plays a vital role in the body. It provides energy, supports muscle growth and repair, boosts immune function, increases metabolism, and helps the body heal and recover. Getting enough protein each day is crucial, not just for athletes or gym-goers, but for anyone looking to stay healthy and active.
If you’re looking to increase your daily protein intake or build lean muscle more effectively, #legend_th has put together a list of high-protein foods that are easy to include in your diet, keep you feeling full, and deliver real results.
What Are the Best Protein Sources to Help Build Muscle?
Eggs
One of the first foods that comes to mind when increasing protein intake is eggs. They are easy to find, affordable, and versatile enough to be used in a variety of dishes. Eggs also contain a range of vitamins, minerals, and beneficial fats. The recommended daily intake is 1-2 eggs, and it’s best to eat both the yolk and the white to ensure you get a complete range of nutrients.
Greek Yogurt
Greek yogurt is a protein-rich dairy product that offers numerous health benefits. It’s naturally tangy, due to fermentation with live cultures, and contains roughly twice the protein of regular yogurt—about 10 grams of protein per 100 grams. Additionally, it is high in vitamins and minerals, low in carbohydrates, and contains less sugar, making it an excellent choice for those aiming to improve their health or build muscle more effectively than with standard yogurt.
Legumes and Nuts
Whether it’s soybeans, almonds, chickpeas, hazelnuts, pistachios, or walnuts, legumes and nuts provide significantly higher protein content compared to most grains. They’re also rich in fibre, which aids digestion and helps prevent constipation, and packed with minerals that combat free radicals. These plant-based protein sources have become popular alternatives, especially for those with dietary restrictions or anyone looking to build muscle while maintaining a healthy lifestyle.
Lean Meats
When thinking about the best protein sources, it doesn’t always have to be chicken. Lean cuts of beef, duck, or pork all provide high-quality protein. To put it simply, 100 grams of lean meat typically delivers between 20 to 25 grams of protein. Meat is an easily accessible protein source, versatile in flavour and preparation, making it an excellent option for those wondering, “What protein should I eat?”
Cheese
Cheese is widely recognised as a great provider of protein and calcium—when consumed in moderation and with the right choice of cheese for your dietary needs. For example, about 20 grams of cheese contains roughly 5 grams of protein. Recommended low-fat cheeses include cottage cheese, feta, and ricotta.
Fish
Fish such as salmon, tuna, mackerel, sea bass, and tilapia are rich in protein and packed with beneficial omega-3 fatty acids. Although these fish have a higher fat content, the fats are mostly the healthy kind (HDL), which help lower bad cholesterol (LDL) and support heart health.
Knowing what the best protein sources are is important, but it’s equally essential to maintain a balanced diet by eating from all five food groups daily. This ensures your body receives essential nutrients for optimal function. Don’t forget sufficient rest, as sleep plays a vital role in muscle repair and recovery.
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