The body needs 20 different amino acids, and nine of these must be obtained from food. Although complete protein sources can be found in whole foods, not all proteins in these sources are equal. Therefore, you should eat a combination of different foods to gain the different sources of amino acids as well as other nutrients. Understand that protein alone will not help you build muscle. You must eat an adequate amount of carbohydrates (preferably from whole grains) to provide you with energy. Otherwise, your body will break down proteins and convert them to glucose which will slow your metabolism and consequently, gain extra body fat.
Lean Meats/Fish
Animal sources are the best source of protein, especially from lean cuts of beef, chicken, and cold-water fish. These have lower saturated fat content and are easy to cook. Although organ meats are high in protein, they contain high amounts of cholesterol and saturated fats.
Egg Whites
Like lean meats, egg whites contain about 4.7 grams of protein per serving and contain forty different kinds of proteins. However, excess consumption of egg whites can lead to biotin deficiency because egg whites contain avidin, a protein that binds biotin. Therefore, you should consume the yolk 2 or 3 times a week to prevent such deficiency.
Legumes/Rice
Consumption of these two foods provide the necessary essential amino acids that you would normally get from animal proteins. Rice and beans are economic, easy to cook, and provide many essential nutrients (iron, vitamin Bs) and fiber.
Tofu
Tofu is made by coagulating soy milk, and then pressing the curds into blocks, which gives tofu its distinctive shape. About 11 percent of a serving of tofu is protein and is a excellent source of protein for vegetarians or those who want alternative sources of protein other than animal products. Tofu also contains high amounts of calcium and iron.
Whey Protein
Whey protein is a mixture of globular proteins isolated from whey, which is the liquid remaining after milk has been curdled and strained. Many people use whey protein as a pre-workout or post-workout meal replacement to supply the body with proteins to repair after intensive exercise.
Milk
Milk contains about 8 grams of protein per serving (8 ounces), as well many vitamins and minerals, which makes this a healthier choice of beverage than soda or sugared fruit drinks.
References
- "Perspectives in Nutrition"; Gordon Wardlaw and Margaret Kessel; 2002
- National Dairy Council
- # The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating; George Mateljan; 2006
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