The Best Protein Sources for Fat Loss & Lean Muscle Gain

How much protein should you consume daily? A simple, straightforward and highly effective guideline for supporting muscle growth, fat loss and recovery is to consume 1 gram of protein per pound of body weight daily.

 

EGGS:

Not only does one whole egg contains about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals. 

LEAN RED MEAT:

Stick to leaner sources to keep your total fat and calorie intake under control. These are considered to be 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.

LEAN POULTRY:

Poultry is an excellent protein source and can be used to make an endless number of different meals.

SKIM MILK:

This is another great protein 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/SEAFOOD:

Salmon, cod, tuna, halibut and talapia are just a few of the possible options. Not only is fish 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:

Cottage cheese contains mostly casein protein and is also rich in l-glutamine. It makes for a great snack and tastes great when mixed with fresh fruit, peanut butter, canned salmon or even on its own with a bit of salt and pepper. 

NUTS:

Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang Almonds and pistachios. 



Last modified on 12/08/2015

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