Protein is undoubtedly an important part of the diet, particularly when strength training, trying to build muscle or losing fat.
This is because it helps;
- Preserve muscle mass in a calorie deficit
- Build muscle mass in a calorie surplus
- Support immune function
- Aid in the production of essential hormones and enzymes
Protein contains 4 calories per gram and can be found in a huge variety of different foods.
This article will look at 100 of the best protein sources, including the protein content per 100 grams.
However, before we jump in we need to look at the main sources of protein;
- Animal protein
- Plant protein
- Meat alternatives
- Protein supplements
Protein from animal sources contain the 8 essential amino acids you require in your diet and include; meat, seafood & dairy products.
Protein from plant sources contains a mix of the amino acids you require in your diet but to get all 8 vegetarians will need to combine food groups. Plant protein includes; nuts, seeds, pulse, legumes, cereals and grains.
A good addition to the diet for vegetarians and vegans, meat alternatives can help to provide all 8 essential amino acids in the diet and assist you in meeting your daily protein intake goal.
Protein supplements, although useful in some circumstances are not essential to getting your daily protein intake. However, if you choose to use them they contain all the essential amino acids you need and often have the highest protein amount per 100 grams.