David Ball PT

Storm Fitness PT

Sources of protein

Last week I was talking about how to calculate how much protein you should be trying to eat everyday. To move on from this, where are you going to get this protein from?

The first thing to look for are primary protein sources, by this I mean which foods contain mainly protein and not too much of the other macronutrients (carbs and fats).

  • Chicken 
  • Turkey 
  • Lean cuts of Beef 
  • White fish 
  • Egg whites 
  • Low fat greek yogurt
  •  Pork 
  • Tofu 
  • Whey protein (plus many other types of powdered proteins)

After this you can look to have other high protein sources that also contain other macronutrients at a high level.

  • Beef mince
  • Lamb 
  • Eggs
  •  Cheese
  •  Full fat greek yogurt 
  • Oily Fish 
  • Lamb


Remember this is not a lesson in what’s good or bad, i’m not trying to promote chicken rather than lamb or that whitefish is better than oily fish.

But it is important to realise that when trying too stick to a calorie goal and you eat foods that have lots of fat, as well as protein, you’re going to be adding a lot of extra calories to your daily allowance and you need to be aware of this.

That’s why it can be a sensible choice to have something like chicken for lunch if you’ve already had eggs for breakfast.

By choosing a lower fat protein source you can add some extra food and get your fat allowance from that food, for example adding some nuts to your plate or avocado.

More volume, more filling, same calories.



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