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.



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. 


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.


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


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. 


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 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. 


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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