Sources of Protein – What Should You Eat?

Sources of Protein

Quality nutrition is just as important as the exercise that you put your body through. Exercise is the spark, nutrition is the fuel. In combination, the two will transform your body as it recreates itself. Your body will replace ALL of its cells over the course of a year. Without proper nutrition, you will be missing the building blocks of what your body needs. Listed below are the sources of protein from animals and their by-products only. Plant based protein is covered in another post.

Poultry

poultryChicken and turkey are excellent sources of protein. They are low in fat, high in protein, and are easily found in many grocery stores. They are not seasonal in nature so are available any time of year.  You can roast, grill or saute them. Frying should be avoided (as well as the skin) due to added fat content.

Using ground poultry makes it possible to create tacos, meat loaf or hamburger where beef is the usual meat of choice.

sources of proteinFish and Shellfish

Good choices  for fish include salmon, tuna, cod, haddock, halibut, perch, sea bass, snapper, and swordfish.  Shellfish (crab and lobster) are low in fat as long as you grill or bake them to avoid the added butter or oil. Fish gives the added benefit of Omega 3 oil.

Red Meat (Beef, Buffalo, Venison)

sources of proteinRed meat is not necessarily bad for you, just be careful of the cut of meat that you choose to eat. Lean meat only has about 7% fat. Choose top round, top sirloin, shank, round, flank, or chuck to reduce the saturated fat content.

The cholesterol found in lean red meat is not to blame for coronary artery disease. Overconsumption of saturated fat and lack of exercise contribute the most.

sources of proteinLow-Fat Cottage Cheese

This may be the best sources of protein of all. Cottage cheese is rich in amino acids like glutamine which helps support muscle metabolism. It is considered a complete protein which means it contains all the amino acids necessary to build new muscle as well as support the body’s other protein requirements. One of the largest advantages of cottage cheese over other forms of protein is the fact that you don’t have to cook it! You can take it with you in  a cooler or keep some in the fridge. It’s always there when you need it.

Eggs Whites and Substitutes

sources of proteinPacked with protein, low in calories, zero cholesterol, and no fat, egg whites get an A+. They have long been a favorite source of protein for athletes. One note of caution…don’t do what Rocky Balboa does in the movie and eat them raw. You run the risk of salmonella  poisoning. In order to kill the bacteria that may be on or in the egg, it needs to be boiled for at least 7 minutes, poached for 5 minutes or fry it for at least 5 minutes per side. Omelets and scrambled eggs should be cooked until dry. A nice substitute to eggs is Egg Beaters.

The sources of protein for athletes has evolved over the years to not only a shake as a pre and post workout drink but also from good quality foods. Athletes need good sources of protein in their daily diet. Balance it with a quality carbohydrate and you have a good start to a quality nutrition plan.

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18 Responses to Sources of Protein – What Should You Eat?

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    • jockod says:

      Thanks for stopping by! I am passionate about this topic and I read and learn new things every day. Never stop learning…

  2. Dj Nunta says:

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  3. Mohamed says:

    I have been put on a low-carb diet by my gynecologist becsaue I am insulin resistant and have reactive hypoglycemia. I have purchased several cookbooks (including Atkins) and have found the dishes to be too fancy for my family’s tastes (especially my 9-year-old stepdaughter). BACK TO PROTEIN provides quick,easy and TASTY recipes which the whole family can enjoy. I appreciate the short ingredient lists and the fact that the ingredients can be easily found in my local grocery store. We especially enjoy the ground beef and chicken recipes (mock pizzas and mock lasagna are terrific!) I also love the crock pot recipes for easy end-of-the-day meals!!I can’t wait until Mrs. Doyen writes another cookbook. I’d love to have some more crock pot recipes for chicken and roast beef! Thank you for a terrific cookbook which has made it much easier to follow a low-carb diet. I feel great and it is so easy to stick with my diet when given such a wide variety of meal choices.

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    • Donya Din says:

      Salmonella poisoning affects thousands of individuals each year. The good news is that it can be prevented. It is only a matter of proper hygiene and the practice of food safety in the kitchen. Here is a list of ways to prevent it: Wash hands frequently Dirty hands can bring about cross contamination.

  5. […] 9 calories per gram as compared to 4 calories per gram for protein and […]

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  10. […] right, if you have a great diet and are an animal in the gym. Science does have conflicting views. Protein supplements are a proven benefit a number of times over but other theories such as natural testosterone […]

  11. […] phosphate in your DNA and RNA as well as your cell membranes. Source include any food that contains protein which contains phosphorus like meats, soy and […]

  12. […] Protein requirements are always recommended to be 30% of your daily diet, sedentary or active but, where an active person will increase their protein intake, they will also increase fat and carbohydrate intake, keeping protein at the 30% threshold (Carbohydrates 45% and fats 25% respectively). […]

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  14. […] phosphate in your DNA and RNA as well as your cell membranes. Source include any food that contains protein which contains phosphorus like meats, soy and […]

  15. […] 9 calories per gram as compared to 4 calories per gram for protein and […]

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