10 Top Protein Sources


Michael Finch |

Build muscle and recover from rides quicker with these healthy foods. – By Christopher Mohr

Portable and non-perishable, nuts are a perfect snack for cyclists.
Portable and non-perishable, nuts are a perfect snack for cyclists.
When it comes to ride fuel, some cyclists focus on the all-important carb and let protein fall by the wayside. Don’t fall into that trap. Protein is just as important. In fact, it can help stave off muscle loss as you age and helps build new muscle after hard workouts.

Since protein fills you up and provides essential amino acids, it’s better to spread your intake throughout the day, rather than putting the majority at dinner. At a loss for what to try? We rounded up the world’s 10 best protein sources.

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1. Whole eggs

While these are in no particular order, if there was a #1, whole eggs could arguably top the list. For the price and quality, it’s hard to find a comparable source of high quality protein out there. And whole eggs is key—while the whites do have some protein, too, you get even more in the yolk, along with a whole slew of other great-for-you nutrients.

2. Wild salmon

Wild salmon is loaded with protein. It’s loaded with great-for-you omega-3 fats, which are one of the most important nutrients you should eat more of. With animal-based proteins, the fewer legs the better—which means fish are at the top of the list. Yes, yes, octopus and some others are exceptions—in general, stick to that rule of thumb when thinking animal/fish protein.

3. Cottage cheese 

The protein packed goodness (16 grams for just 1/2 cup) is hard to resist. Try it as basic cottage cheese and fruit, a couple spoonfuls on a Provita, some cracked black pepper and chopped jalapeno, If you can’t get over the curds, trying blending it in a smoothie or just blending it with a little fruit. You can even add a spoonful to spaghetti, oatmeal, pancake batter, or just by the spoonful out of the container.

4. Beef

It’s hard to knock the quality of protein in beef. It’s loaded with quality amino acids which are the building blocks of protein, zinc, iron, magnesium and plenty of other important nutrients. Stick with some of the leaner cuts like eye of round roast or steak, sirloin tip side steak, sirloin steak, or flank steaks. And it doesn’t have to just be a steak or a burger, try making fajitas with beef or top a salad with sliced flank.

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5. Greek yogurt

At around 16 grams per cup, this is a no brainer. Greek yogurt came fast and furious on the scene in the States – with basically zero per cent market share five years ago to almost 50% to date, and for good reason. With double the protein of “regular” yogurt and half the sugar, it’s a great choice for a snack or even a meal when you mix something with a bit of substance—nuts, fruit, etc.

6. Sardines

They’re loaded with protein, but also omega-3 fats and vitamin D, yet low in contaminants that unfortunately permeate seafood today.

7. Whey protein

Whey protein is loaded with amino acids, particularly some key aminos called branched chain amino acids, that may aid in recovery and muscle repair. Apart from being scientifically sound, whey protein is convenient. Making a smoothie with a little fruit, maybe some veggies and a handful of nuts is a fantastic meal or snack.

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8. Poultry (chicken, turkey, etc) 

Remember from above—the fewer legs the better? Well, these have 2 legs each, so they’re high on the list. You can roast a whole chicken at least once per week to have for dinner and have a convenient, quality lunch option for the next day or two. Short on time? Pick up an already cooked rotisserie chicken from your local grocery store, it’s a no brainer.

9. Nuts

These aren’t the highest source of amino acids—in fact, they’re a bit limited. However, their convenience helped them make the list of worlds best protein sources. They’re a perfect snack, portable and not perishable. That means you can forget about them in your desk, gym bag or locker and when you find them a month later, they’ll still taste fantastic. They’re also a great source of loads of vitamins, minerals, healthy fats and fiber. Eat up!

10. Quinoa

Another plant-based protein, but unlike nuts this one is a complete protein, meaning it has all the essential amino acids. Try cooking it in chicken broth, adding a handful of toasted almonds, some fresh herbs and some raisins.

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