We all know that eating enough protein is important for staying fit and healthy. But if you have specific goals in mind, say a 2021 Tough Mudder or a digital Tough Mudder Challenge, you’re going to want up the protein in your diet to ensure you’re repairing right and building muscle. If you’re talking protein and nutrition, you need advice you can trust. Luckily we have our friends at PhD Nutrition, who have given us the lowdown on the best protein sources.
How to Add More Protein to Your Diet
Most foods contain some protein. But when you’re training hard and focusing on increasing your protein intake, it makes sense to seek out protein-rich foods.
Animal protein (meat, fish, eggs, and dairy) are all considered excellent sources of protein because they contain complete combinations of amino acids. But if you’re a vegetarian or vegan (or just trying to cut back on meat consumption), you can definitely still eat enough protein from quality food sources. Pay close attention to the amino acids in each food source, and consider combining ingredients, so you benefit from a wide range of essential and non-essential amino acids in your diet.
Despite what popular culture has told us, it’s always worth trying to think outside of the box when choosing protein sources. Although meat and eggs might be what you immediately think of, there is also plenty of protein in pulses, legumes, sprouted grains, dairy, tofu, and some vegetables. A varied diet with lots of plant-based meals is going to be better for your general health and wellbeing in the long-run.
The Best Sources of Protein
To help you get kick-started on a higher protein diet we’ve rounded up the best sources of protein for any diet. The majority of the things on this list you’ll probably already have in the cupboard or they’ll be easily attainable at your local supermarket. All you have to do now is make them into some delicious meals and snacks and start reaping the benefits of more protein.
All of the items listed below come with their approximate amount of protein per 100g.
Protein-Packed Meat and Fish
Beef jerky: 30g-40g
Tuna steak: 32g
Turkey meat: 30g
Chicken breast: 27g
Tinned tuna: 25g
Beef: 20-24g
Salmon: 24g
Sardines: 21g
Cod: 20g
Lamb 20g
Mackerel: 20g
Pork loin: 17-20g
Prawns: 15-18g
Nuts and Seeds
Pumpkin seeds: 30g
Almonds: 21g
Pistachios: 20g
Cashew nuts: 18g
Chia seeds: 17g
Walnuts: 15-17g
Dairy
Cottage cheese: 10g
Greek yogurt: 10g
Legumes
Lentils: 7-9g
Kidney beans: 8g
Chickpeas: 7g
Peas: 6g
Edamame beans: 13g
Soy Products
Tofu: 12g
Tempeh: 20g
Protein Supplements
PhD Whey Isolate: 82g
PhD Smart Bar Plant: 21-23g (vegan)
PhD Smart Bar: 20-21g
Now that you’re diet is packed full of protein and you’re training is moving to the next level, it’s time to commit to your next goal. The 2021 event calendar is live, what are you waiting for?
