Best Sources of Protein

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best sources of protein

Protein. It's probably the most popular macronutrient among athletes, gym buffs, and individuals who target to develop muscle mass. And while there are many protein supplements such as protein drinks, powder preparations, and pills to increase the amount of protein in our bodies, it is still far better to get protein content from a natural source.

Best Sources of Protein

Here, let us discuss the best sources of protein. If you do not have an extra budget for buying supplements, you will probably benefit from consuming the following foods for building a better, stronger, and lean body.


eggs are Best sources of protein

Looking for an inexpensive source of protein? Then, buy eggs! Aside from being affordable, they are one of the best sources of protein. Along with vitamin B2, most of the macronutrient called protein is found in the egg white. And if you are wondering what else can you get from eggs, the answer is… a lot! Eggs also contain vitamin D, B6, selenium, and minerals such as iron, copper, and zinc.


seafood Best sources of protein

Fish and seafood are rich in proteins. Aside from that, they are low in fat and contain heart-healthy fatty acids (omega-3) that can help with inflammation and joint stiffness. So, don't limit yourself to eating eggs for protein, fish (like salmon) is delicious after all. 

Seeds and Nuts

best protein sources

Want more omega three and protein combination? Here's a good pick -- nuts and seeds. These food/snacks are one of the best plant-based protein sources. You can pack them up for protein-snacks on-the-go, and increase your protein intake anywhere. If you are a coffee shake lover, you can even make high protein coffee shakes with seeds and nuts to make your morning better!

Poultry and Dairy Products

Best sources of protein poultry and dairy

Poultry and dairy products are considered to be complete sources of quality protein. Experts say that these protein sources contain all the necessary amino acids that our bodies need to function properly.

Beans or Legumes like chickpeas and lentils

beans protein

Looking for tips to build muscles for vegetarians? Consider taking in beans, legumes, peas, and lentils! In addition to having a lot of protein, beans and legumes are a great source of iron, potassium, and fiber. 

Now that you know they are more than just good for muscles, the next you plan for your weekly meal, write beans and legumes.

Soy products

soy protein

Did you know that consuming soy protein can also help in lowering cholesterol by around 3%? Yes, it does! Studies say that eating soy products may help reduce bad cholesterol called LDL or low-density lipoprotein! If you are wondering what LDL is, they are the cholesterol that can cause blockage in the arteries, resulting in an increased risk of heart attack or stroke.

Important Thing to Consider in Increasing Protein Intake

how much protein you should eat

Now that you know the best sources of protein to build that muscle mass of yours, do not forget to plan first and find out how much protein you should eat. Knowing the right amount is crucial to maximizing the benefits that you can get.

Protein Foods can Help You!

To have a healthy eating pattern, it is essential to include a variety of protein-rich food to your diet. Protein helps build muscles, repair tissues, make hormones, and other chemicals needed by our bodies. Furthermore, if you are looking for ways on how to maximize the efficiency of your workout, consuming protein is one of the fundamental principles.

About the Authors:

Mike Zhang

Mike Zhang is the founder of the MZF Group. He graduated from the University of Toronto on the dean's list with a Masters Degree in science.  Mike was a two time National Muay Thai Champion, and a strength and conditioning coach to several learned athletes. He has over 14 years of experience as a Muay Thai Coach.

Marijune Tiamzon, RN, MHPNP

With nearly 5 years of experience in the medical field, Marijune holds a registered nurse license and a certificate as a mental health nurse practitioner. She is an adventurous young professional, and her hobbies include diving, windsurfing, and saber fencing.

As an avid writer, she is most passionate about sharing acquired knowledge in the medical field and how to apply it to improve the quality of life of our readers.