Protein is a foundational element of building muscle and staying lean. It is recommended to consume 1g per pound of bodyweight. Unfortunately, most people don’t consume the best sources of protein (if even enough) and, consequentially, cannot build muscle and stay lean.
A 160lbs person will need 160g of protein on a daily basis. Typically, 2 scoops of protein is usually around 50g. That means you need to find 110g of protein. You could eat burgers, chicken nuggets or anything you find at the grocery store because they have protein, right? No… most of these come with an inefficient protein to serving ratio and will cause you to consume more total calories.
For example, a serving of frozen chicken nuggets usually has around 16g of protein, 30g of carbs, and 20g of fat. You could see how the math doesn’t add up in your favor.
If you are not familiar with the importance of fats, carbs, and protein, then checkout this rundown of everything you need to know about macronutrients.
When it comes to incorporating protein into your diet, there are several excellent sources to choose from. These sources provide high-quality protein while being relatively low in unhealthy fats. Here are some of the best sources of lean protein:
Best Sources of Protein to Build Muscle
This list doesn’t include protein powder (cause that is obviously), but see which protein powder I recommend to build muscle.
Chicken Breast
Chicken breast is a popular lean protein source, low in fat and high in protein. It can be prepared in various ways, such as grilling, baking, or boiling.
Sometimes I switch it up and use tenderloins because they are easier to cook and not dry out.
Turkey Breast
Similar to chicken breast, turkey breast is a lean protein option that is versatile and can be used in a variety of dishes.
I prefer to use 99% fat free ground turkey instead of turkey breast.
Fish
Many types of fish are excellent sources of lean protein. Examples include salmon, tuna, cod, and tilapia. Fish also provides omega-3 fatty acids, which offer numerous health benefits.
Lean Beef
Certain cuts of beef can be a good source of lean protein, such as sirloin, tenderloin, and eye of round. Look for cuts labeled “lean” or “extra lean” to minimize the fat content.
Most grocery stores have 96/4 or 90/10 ground beef.
Egg Whites
Eggs are a highly nutritious and affordable source of protein. They are versatile and can be enjoyed in various ways, such as boiled, scrambled, or in omelets. An egg contains 6g of protein and 5g of fat (from the yolk). A serving of liquid egg white is 25g of protein and 0 fat. If you were to do that with all eggs 25g of protein and around 20g of fat.
I prefer to mix a serving of egg whites with 1 egg for added flavor.
Greek Yogurt
Greek yogurt is a great source of protein, with approximately twice the protein content compared to regular yogurt. Opt for plain, unsweetened varieties to avoid added sugars.
I prefer a Dannon Light and Fit Greek Yogurt – Strawberry Cheesecake for “dessert” as my last meal of the day.
Cottage Cheese
Cottage cheese is a low-fat, high-protein dairy product that can be enjoyed as a snack or added to salads and other dishes.
Worst Protein Sources to Build Muscle
Below are some of the worst protein sources given the extra calories associated with them and the low protein content.
- Nuts & Peanut Butter
- Milk
- Most Protein Bars
- Avocado
Remember to balance your protein intake with a variety of other nutrients by including a mix of fruits, vegetables, whole grains, and healthy fats in your diet. This promotes overall health and provides a wide range of essential nutrients.
