Proteins are full of amino acids, which help your body build muscles. Protein can be found in many types of foods, however the Harvard School of Public Health notes that while a food may be rich in protein, it is also typically high in saturated fat. According to the Centers for Disease Control, women over the age of 19 should get 46 grams of protein each day and men 19 and up should get 56 grams; Stronglifts.com reports a 200-pound male bodybuilder may need as many as 200 grams of daily protein while training. No matter what your fitness goals are, it's important to select the right foods with protein for bodybuilding.
Meat and Poultry
While beef can have a high saturated fat content, it is also a major source of protein. To counter the fat, look for lean cuts of meat and stick to portion sizes. Three ounces of lean beef bottom round with 1/8 inch of fat has 29 grams of protein; the same portion of top sirloin has 25 grams of protein. Half of a roasted chicken breast has 26 grams of protein, and 5 ounces of chicken canned in broth has 30 grams of protein. Cook your meat in heart-healthy oils like olive or canola oil, and avoid breading or heavy sauces. If you eat chicken or turkey, remove the skin to reduce the fat content.
Fish
Canned tuna is a protein powerhouse. Three ounces of light tuna canned in water has 21 grams of protein; it's also low in fat and calories and has Omega-3 fatty acids, which may help increase your metabolism and prevent muscle loss. It's also easy to transport; you can buy tuna in ready-to-eat pouches that are always available for a post-workout snack or a quick lunch. Salmon is another high-protein fish. Half of a cooked salmon filet can have as much as 42 grams of protein. It is also full of Omega-3 fatty acids.
Dairy
Cottage cheese is made up of casein and whey -- two types of protein. A cup of cottage cheese has 26 grams of protein. Look for low-fat or fat-free options to keep your daily fat intake regulated. Skim milk is also a low-fat, low-calorie source of protein. An 8-ounce glass of milk has eight grams of protein. Low-fat yogurt offers healthy bacteria and 13 ounces of protein per 8-ounce serving. Cheese is also a good source of protein, though it can be high in fat.
Beans
Beans provide a good nonanimal source of protein. The Harvard School of Public Health points out that they also offer healthy sources of vitamins, minerals and fiber. One cup of boiled edamame -- soybeans --has 28 grams of protein, and one cup of cooked kidney beans has 15 grams of protein, as does a cup of cooked black beans.
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