Not only does one whole egg contain about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals.
Leen Red Meat
Choose for lean meat to keep your fat and calorie intake under control. Here are a few examples of the leanest cuts you can find: eye of round roast or steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, top sirloin steak.
Poultry is an excellent protein source and can be used in an endless number of meals.
This is another great source and offers a variety of muscle building benefits. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are met.
Fish is high in protein, but it also provides the body with a high amount of the omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as improving muscle growth, fat loss and joint strength.
Cottage cheese contains mostly casein protein but it is also rich in l-glutamine. It is great to have as a snack but also tastes great when mixed with fresh fruit, peanut butter, canned salmon or even on its own with a bit of salt and pepper.
Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang Almonds and pistachios.
How much protein does your body need each day?
The amount you need in your diet depends on your weight, age, health and training goals.
As a rough guide, the recommended dietary intake (RDI) for protein is:
- 0.75g/kg of bodyweight for adult women
- 0.84g/kg of bodyweight for adult men
As an example, a 75kg adult male would need 63g of protein per day. It is recommended that 15 to 25 percent of total energy intake per day is from protein sources.
The human body can’t store protein and will excrete any excess. Therefore, the most effective way of using the daily protein requirement is to eat small amounts of protein at every meal or snack.