Protein is not just for those beefed up guys who are constantly building bigger muscles but it is for eveyrone. You see, protein plays an important role in our body from our hair, nails, skin, and even muscle repair just to name a few. When you do an intense workout and your muscles become really sore, it is the protein that actually repairs those microtears in your muscles. Of course, this doesn’t mean that you should take protein after you exercise only, but you need to incorporate it into your daily diet.
The question now is, where will you find the best sources of lean protein?
- Turkey. You don’t really need to limit your eating turkey during Thanksgiving alone because this ingredient is one of the best sources of lean protein. It contains around 93 to 99% lean meat and has about 27 grams of protein. You can make some turkey sandwich or add some to your salad.
- Lean ground beef. Another source of lean protein is lean ground beef. You might think that you will need to eat a lot to get a decent amount of protein in your system but this is not true. Just 3 ounces of lean ground beef can deliver 22 grams of protein. What’s more, you can get zinc, iron, as well as vitamin B12. You can create more bulk to your lean ground beef by adding salads or add it to your tacos with some cheese in it.
- Egg whites. Where else can you find protein? Well, eggs are also considered as a good source of protein. The whites of the egg already contains 11 grams of protein. You can make scrambled eggs if you like or boil eggs for breakfast.
- Beans and lentils. You should also consider beans and lentils when it comes to protein source because you can get 9 grams per half cup. As an added bonus, you can also get fiber, iron, and even folate which is good for your heart health.
- White fish. Don’t forget to include white fish in your diet such as tilapia, flounder, or cod because you can get up to 24 grams of protein from them. You can steam or bake the fish if you like to keep your meal healthy.
- Nonfat or lowfat dairy. Another protein source to add to your list is lowfat to non-fat dairy like yogurt, cottage cheese, milk, and ricotta cheese. These are all versatile ingredients as they can be added to smoothies, snacks, dips, and the like. You can combine it with salads and dips too if you like.
- Soy foods. Tofu, edamame, and other soy based foods are also worth taking into consideration if you need lean proteins into your system. Half a cup of tofu can already provide you with 10 grams of protein and a cup of edamame can deliver you 17 grams already. You can also get calcium with these choices which are good for your bones.