Protein: we go on about it all the time. For good reason too: it’s the fastest way to build muscle, burn fat and get the body you want.
So what are the foods that have the most protein? Here is our list… And yes its ranked in order or protein content.
In case you forgot: If you’re training to get lean and toned or build muscle you should eat 1g of protein per lb that you weigh.
Print this page out and stick it on your fridge
1. Whey Protein
Whey protein is absorbed faster than any other protein, making it ideal for fuelling muscle growth (the key to fat loss) before and after training,
2. Soy Protein Isolate
It’s very low in saturated fat (0.5g) and researchers at the nutrition division of Miami Research Associates, US, found that it was equal to whey at building muscle. “It’s also very rich in iron, which provides additional oxygen to your muscles, thereby allowing you to do cardiovascular exercise for longer,”
3. Cod
This is the animal protein with one of the lowest saturated fat content, serving just 0.5g of fat per 100g. A modest 300g serving will provide your optimal amount of magnesium, which generates the energy needed for you to train, protect you against cramps and help your muscles contract,
4. Clams and octopus
It will provide you with 302 percent of the amount of vitamin B12, which keeps your nervous system healthy, gives you energy and is used to metabolize fats, carbs, and protein. You’ll also get 128 percent of the recommended amount of antioxidant selenium. This antioxidant boosts post-exercise recovery and will reduce post-training stiffness.
5. Tofu
You’ll receive 184 percent of your daily dose of manganese. This mineral is used to strengthen bones and metabolize carbs, amino acids, and cholesterol,
6. Lean Beef
A 300g steak will provide you with the amount of zinc you need daily, which aids in post-exercise tissue repair and in the conversion of food to fuel. Beef is one of the richest natural sources of the strength booster creatine which is a famously efficient muscle building aid.
PS.. yes anyone and everyone can take creatine, it won’t get you “big and puffy”!
7. Chicken Breast
One large breast will give you your total amount of niacin which will help your body produce energy from all the foods you eat and keep both your nervous and digestive system healthy
Print this sucker out, keep it on your fridge and reference this list everytime you shop, eat or are looking to scrounge around late at night.
