Protein is an essential macronutrient, meaning the body cannot produce it from other, non-protein sources. It has a multitude of functions in the body, including cell signaling and enzyme and muscle maintenance and building. Athletes, especially those involved in resistance training, need to consume more protein than sedentary adults. The following is a list of the best dietary sources of protein.
1. Fish
Fish, such as salmon and tuna, top the list of high protein foods because apart from being rich in protein, they are low in saturated fat and high in omega-3 fatty acids, which have been shown to combat inflammation and protect the human body from heart disease, as reviewed in the Lancet by P. Saravanan and colleagues. Fish are also an excellent source of B vitamins.
2. Chicken
Chicken is high in protein and low in fat, making it a healthier choice than red meat. Chicken breast is lower in fat than chicken thighs or wings, and roasted chicken breast is healthier than fried.
3. Red Meat
Red meat, such as beef and pork, is high in protein but also relatively high in saturated fat. Thus, one should choose lean cuts of meat and remove any visible fat. Red meat is an excellent source of zinc.
4. Eggs
Eggs are another rich source of protein and if one is concerned about fat intake, the yolk can be discarded in favor of the white, which is pure protein. However egg yolk contains vitamins A, D and E.
5. Milk
Milk is a protein-rich drink that is also a major source of calcium in most Western diets. Skimmed and semi-skimmed milk contain the same amounts of protein and calcium as whole milk, but with less fat.
6. Cheese
Cheese is a rich source of protein, however it usually contains higher levels of saturated fat and sodium than milk and its intake should therefore be moderate.
7. Soybeans
Soybeans are the only plant protein source considered to be a complete protein, meaning that it contains all nine essential amino acids in sufficient amounts.
8. Nuts
Nuts are rich in protein, fiber, vitamins and minerals and have been linked to a reduced risk of heart disease, report E. Ros et al. in Current Atherosclerosis Reports.
9. Lentils
Like nuts, lentils are rich in protein, fiber, vitamins and minerals.
10. Protein Bars and Shakes
The reason protein bars and shakes are listed last is because they are not actually a food but a dietary supplement. However if one is looking to increase his protein intake, then bars and shakes might be one of the easiest ways to achieve this.
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