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Nutrition

The Best Protein Sources for Your Goal

Author: Tough Mudder October 29, 2020
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The Best Sources of Protein for Your Goals

We all know that eating enough protein is important for staying fit and healthy. But if you have specific goals in mind, say a 2021 Tough Mudder or a digital Tough Mudder Challenge, you’re going to want up the protein in your diet to ensure you’re repairing right and building muscle. If you’re talking protein and nutrition, you need advice you can trust. Luckily we have our friends at PhD Nutrition, who have given us the lowdown on the best protein sources.

How to Add More Protein to Your Diet

Most foods contain some protein. But when you’re training hard and focusing on increasing your protein intake, it makes sense to seek out protein-rich foods.

Animal protein (meat, fish, eggs, and dairy) are all considered excellent sources of protein because they contain complete combinations of amino acids. But if you’re a vegetarian or vegan (or just trying to cut back on meat consumption), you can definitely still eat enough protein from quality food sources. Pay close attention to the amino acids in each food source, and consider combining ingredients, so you benefit from a wide range of essential and non-essential amino acids in your diet.

Despite what popular culture has told us, it’s always worth trying to think outside of the box when choosing protein sources. Although meat and eggs might be what you immediately think of, there is also plenty of protein in pulses, legumes, sprouted grains, dairy, tofu, and some vegetables. A varied diet with lots of plant-based meals is going to be better for your general health and wellbeing in the long-run.

The Best Sources of Protein

To help you get kick-started on a higher protein diet we’ve rounded up the best sources of protein for any diet. The majority of the things on this list you’ll probably already have in the cupboard or they’ll be easily attainable at your local supermarket. All you have to do now is make them into some delicious meals and snacks and start reaping the benefits of more protein.

All of the items listed below come with their approximate amount of protein per 100g.

Protein-Packed Meat and Fish

Beef jerky: 30g-40g

Tuna steak: 32g

Turkey meat: 30g

Chicken breast: 27g

Tinned tuna: 25g

Beef: 20-24g

Salmon: 24g

Sardines: 21g

Cod: 20g

Lamb 20g

Mackerel: 20g

Pork loin: 17-20g

Prawns: 15-18g

Nuts and Seeds

Pumpkin seeds: 30g

Almonds: 21g

Pistachios: 20g

Cashew nuts: 18g 

Chia seeds: 17g 

Walnuts: 15-17g

Dairy

Cottage cheese: 10g

Greek yogurt: 10g

Legumes

Lentils: 7-9g 

Kidney beans: 8g 

Chickpeas: 7g 

Peas: 6g 

Edamame beans: 13g

Soy Products

Tofu: 12g

Tempeh: 20g

Protein Supplements

PhD Whey Isolate: 82g

PhD Smart Protein Plant: 79g

PhD Smart Bar Plant: 21-23g (vegan)

PhD Smart Bar: 20-21g

Now that you’re diet is packed full of protein and you’re training is moving to the next level, it’s time to commit to your next goal. The 2021 event calendar is live, what are you waiting for?

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