Whether you are a competitive athlete, count your macros or just like to prioritize your nutrition, it’s a well-known fact that protein is an essential ingredient in any diet. But not all protein is the same. Some protein-rich foods are of higher quality (higher biological value), which means that certain protein sources are more efficiently utilized by the body. On top of that, some protein-rich foods are higher in fat, while others contain little to no fat. So how do you know which high-protein foods to eat and in what amounts to help you reach your individual goals? That’s what this article will address.
But first, we need to define what a protein is and what to look for when you are evaluating a protein for your diet.
What Is a Protein?
Protein is one of three “macronutrients,” composed of one or more long chains of amino acids. It is an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc. It also makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.
The different types of protein are composed of the 20+ amino acids in existence. There are 9 specific amino acids known as the essential amino acids, which we are only able to get from consuming them through food. The rest our bodies can make.
You may have heard of the term “complete protein.” These are foods that contain all of the essential amino acids that are needed in a healthy diet. Complete proteins are present in things like meat, poultry, eggs, and dairy.
There are also “high biological value (HBV) proteins” and “complementary proteins.” An HBV protein, which is a measure of protein quality, means it contains a sufficient amount of amino acids to form all the proteins your body needs. While a complementary protein is one in which two different foods are combined to provide you with all 9 essential amino acids. Proteins from animal sources (i.e. eggs, milk, meat, fish, and poultry) typically provide the highest quality rating of food sources. , but there are also great sources of those essential amino acids that come from plants as well, soy (edamame, tofu, soy protein isolate, etc.) and quinoa being a few of the highest rated
How Much Do You Need?
While protein is a vital nutrient we all need, that doesn’t mean that you should be consuming loads of it on a daily basis. Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of weight, but your protein needs might be far greater than that due to physical activity levels, different training regiments, genetics, whether they are pregnant or lactating, if they are recovering from certain injuries or surgeries, etc.
For my athletes, I use these numbers as a guide and then adjust from there:
- 1.2 – 1.4 gm/kg for endurance
- 1.6 – 1.7 gm/kg for strength
- ~ 2.2 gm/kg for other* (injuries, surgery, body composition changes, etc.)
Okay, now that we’ve got a general definition of protein covered, let’s look at the top high protein food sources you should look to include in your diet.
The Top 15 High Protein Foods You Should Always Keep in Your Pantry
The following protein sources are foods that everyone should be incorporating in their diet whether you count macros, train at an elite level or just want to start eating a little bit better. . These foods include (in no particular order):
- Salmon/Fish
- Eggs
- Lean Beef
- Greek Yogurt
- Tofu/Tempeh/Edamame
- Poultry
- Quinoa
- Cottage Cheese
- Lentils
- Nuts & Seeds
- Shellfish
- Protein Powders
- Chia seeds
- Canned Tuna
- Milk
Need Some Help With Your Diet?
Now that you know more about what kind of proteins you should be targeting for your health and fitness goals, the next step is to bring in a professional dietitian like JJ Beasley. Working with JJ will give you a deeper insight into your diet and how it affects your fitness goals, and JJ can help you tailor-fit your diet to your goals. Contact JJ today to start your journey towards a stronger and healthier you.