I spoke about the importance of protein in my post about strategies to unlocking fitness goals, but if you’re like me, after realizing the importance of protein and discovering how much you need to consume, you immediately want to know how to consume the right protein without breaking the bank and putting crap in your body. I know many rely on protein powders, but before reaching for that scoop, try these 10 sources first:
1.) Chicken Breast: 6 ounces = ~52 grams of protein
Source: USDA
2.) Turkey: 6 ounces = ~48 grams of protein
Source: USDA
3.) Beef: 6 ounces = ~44 grams of protein
Source: USDA
4.) Yellowfin Tuna: 6 ounces = ~50 grams of protein.
Source: USDA
5.) Eggs: 1 egg = 6 grams
Source: USDA
6.) Dairy: 1 serving = 8 oz
- Greek Yogurt: 8 oz = 24 grams of protein
- Cottage Cheese: 8 oz = 24 grams of protein
Source: Healthline
7.) Legumes:
- Lentils: 1 cup cooked = 17.9 grams
- Chickpeas: 1 cup cooked = 14.5 grams
- Peas: 1 cup cooked = 8 grams
Source: Healthline
8.) Nuts and Seeds:
- Hemp seeds: 3 tablespoons = ~9.5 grams
- Chia Seeds: 3 tablespoons = 6 grams
- Almonds: 1/4 cup = 7 grams
Source: Medical News Today, Healthline
9.) Vegetables:
- Spinach: 1 cup = 5.2 grams
- 1 Avocado: ~ 1 cup = 4.6 grams
- Asparagus: 1 cup = 4.3 grams
Source: Eating Well
10.) Wild Rice:
- 1 cup cooked rice = 14.1 grams
Source: USDA
If you’re working on building muscle, and let’s be honest, I think we should all be working on building muscle even if we’re not body builders, the timing and quality of protein matters less so long as you consume enough protein, which is 1 gram of protein per pound of body weight according to Dr. Andy Galpin, who was interviewed on the Huberman Lab . Dr Gabrielle Lyon is another huge proponent of sufficient protein consumption which is central to what she calls “muscle-centric medicine.” She also points out that protein is the only macronutrient that must adjust with age. As one ages, our protein needs increase due to the reduction of total body protein. This phenomenon is easily observed in our elders and also well documented in articles such as this one on protein and older adults.
Do you have go-to recipes to help ensure sufficient protein consumption? If so, we’d love to hear about it.
