It's no secret. If you know me, you know that I emphasize protein as the top macronutrient priority. It's not because it is more important than carbohydrate or fat. Rather, it is because most athletes (and we are all athletes in some shape or form) simply do not consume as much as they need.
I talk about optimizing blood sugar by combining protein, fat and carbohydrate (fiber) rich foods but did you know that protein is the most important macronutrient in controlling blood sugar? Yep. It is.
As such, I want to provide you a short list of both animal and plant protein sources to help you increase your overall daily intake of protein.
Animal Protein Sources
Chicken, 3 ounces, 25 grams protein
Steak, 3 ounces, 25 grams protein
Turkey, 3 ounces, 26 grams protein
Pork, 3 ounces, 22 grams protein
Bacon, 3 slices, 12 grams protein
Salmon, 3 ounces, 19 grams protein
Tuna, 3 ounces, 25 grams protein
Egg, 1 large, 6 grams protein
Plain Greek yogurt, 6 ounces, 18 grams protein
Cottage cheese, 4 ounces, 14 grams protein
Milk, 1 cup, 8 grams protein
Cheddar cheese, 1 ounce, 7 grams protein
Plant Protein Sources
Black beans, 1/2 cup, 8 grams protein
Garbanzo beans, 1/2 cup, 6 grams protein
Almonds, 1 ounce, 6 grams protein
Walnuts, 1 ounce, 6 grams protein
Spinach, 1 cup, 5 grams protein
Tofu, 3 ounces, 9 grams protein
Tempeh, 3 ounces, 17 grams protein
Chia seeds, 1 TBSP, 2 grams protein
Hemp seeds, 1 TBSP, 3 grams protein
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