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  • mcbushkuhl

Let's Talk Protein


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

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  • 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