With all the extra exercising everybody seems to be doing lately I thought this post would be a useful reference.
When you are working your body hard it is so important to get a good source of quality protein, especially into your post workout meal, in order to help your muscles grow and repair.
This list is a useful reference, but I would also put it out there: just because you’re a meat eater does not mean you need to rely on the meaty options! Cottage cheese, beans and quinoa are just as nice and add a little variety too!
-Lean Veal/Beef (36g protein / 100g serving)
-Lean Chicken (32.8g protein / 100g serving)
-Fish (Yellowfin Tuna is about 30g / 100g serving, salmon has 27g, Tilapia has 26g)
-Fish eggs (Caviar has 28.6g / 100g serving)
-Lobster and crab (26.4g protein / 100g serving)
-Turkey (33g protein / 4 ounces)
-Cheese (41.6g / 100g serving of Parmesan, other cheeses 28-30g protein/100g serving)
-Cottage cheese (14g protein / 1/2 c. serving)
-Eggs (1 large egg has 6.3 g protein)
-Milk (8.1 g protein per 1 cup)
-Yogurt (13g protein per 1 cup)
-Beans (Soybeans/Edamame 39.6g / 100g serving, Lupin 15.6g /100g)
-Roasted seeds (Pumpkin and Squash seeds 33g protein / 100g)
-Yeast extract (Marmite 27.8g protein/ 100g serving)
-Peanuts (25.8g / 100g serving)
-Tofu (10g protein / 1/2 c. serving)
-Oatmeal (6g protein / 1 cup)
-Quinoa (4.3g protein / 1/2 cup)
-Tempeh (31g / 1 cup)
-Spinach (6g / 1 cup)
Click here for a long list of many vegetarian / vegan sources of protein!