One of the main functions of protein is to help repair and build muscle. If you are lifting weights and do not supply your body with this necessary macronutrient, your gains will be compromised. When it comes to good sources of protein, aim for low-fat options. Too much saturated fat in your diet can have a negative impact on your cholesterol levels and open you up for heart disease.
Lean Beef
Lean beef contains less than 10 g of total fat. This should be a staple protein food for building muscle mass. The leanest cuts include mock tender steak, eye of round roast, shoulder steak, tenderloin steak and T-bone steak. You can also get low-fat ground beef and make up patties. These all have a minimum of 22 g of protein per 3-oz. serving.
Pork
Pork is a high protein food that tends to be more fatty than beef. It is still a quality protein, provided you get the leanest type. Tenderloin and loin chops are both lean, and you can also get lean ham in regular and sliced form. Three oz. of pork tenderloin has about 13 g of protein and only 3 g of fat.
Chicken and Turkey
Chicken and turkey are both types of poultry that are high in protein and have both high- and low-fat portions. The breasts of these birds are low in fat and the dark meat is high. You can also spare yourself added fat by removing the skin. A 3-oz. serving of skinless chicken breast has almost 20 g of protein and just over 1 g of fat.
Fish
Regardless if it comes from the sea, a river or an ocean, all forms of fish and shellfish are high in protein. They are also low in fat with the exception of salmon, albacore tuna, mackerel, halibut and herring. These cold-water fish are high in healthy omega-3 fats. The American Heart Association recommends eating cold-water fish twice a week to gain cardiovascular benefits. By adding this into your diet, you will not only build your muscles, but you will also reduce your disease risk. A 3-oz. serving of salmon contains 19 g of protein and 10 g of total fat. Only 2 of those fat grams are saturated.
Dairy Products
Dairy products such as milk, cheese, yogurt and cottage cheese are all high in protein and calcium. They are also high in saturated fat, but you can get each one of these in a reduced-fat version. Cottage cheese has the highest protein content. One cup of the low-fat variety has 28 g.
Beans
Beans are known for their high fiber content. They also have a generous amount of protein and complex carbs which help give you energy. Navy beans, black beans, kidney beans, cranberry beans and adzuki beans all have over 15 g of protein per cup.
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