Different food sources of protein

Protein Requirements for Men

So you’ve probably been told the benefits of eating more protein in your diet, or at least heard that you should, but how much? There is a lot of conflicting information out there, but here is was science says:

If you are trying to gain muscle or maintain lean body mass you should be eating 1g of protein per 1lb of desired bodyweight. So if you weigh 160 lbs, but want to weight 180lbs, you should be eating 180g of protein throughout the day. If you plan on eating higher amounts of protein you should be eating protein from meat and vegetable sources. This is because there is research showing that high amounts of protein can lead to liver and kidney issues but this is only the protein from animals by using plant protein sources as well you can consume higher amounts of protein without damaging your liver. But remember high quality proteins from pasture raised animals are more easily used by your body than those from plants so hit your 1 g per 1 lb. a day and then you can use plant sources.
Protein = Desired Weight * 1 = 180 * 1 = 180 grams.

Now if your goal is to lose weight and maintain the current muscles you have your protein intake should be slightly higher. To maintain muscle mass while attempting to lose weight your protein intake would change to 1.2g per every 1lb.

So if you are trying to lose weight, but want to keep as much as possible of the muscle mass you have developed, your protein intake should be slightly higher: 1.2g protein per lb. of desired body weight.
For example a person who weighs 240lbs but would like to weigh 215lbs
Protein = Desired Weight * 1.2 = 215 * 1.2 = 258g
Don’t worry about being a little over or under in your protein intake. Now that you know the amount of protein you require throughout the day lets go over some food sources high in protein.

Good Sources of Protein

  • Meats

  • Chicken
  • Steak (Top or Bottom Round)
  • Pork Chops
  • Turkey Breast


  • Dairy

  • Greek Yogurt
  • Cottage Cheese
  • Swiss cheese
  • Eggs
  • Milk


  • Sea Food

  • Yellowfin Tuna
  • Halibut
  • Tilapia
  • Sardines
  • Sockeye Salmon


  • 8 Good Vegetarian and Vegan Protein Sources

  • Green peas
  • Quinoa
  • Nuts and nut butter (watch out high calories)
  • Beans (black, white, pinto, heirloom)
  • Chickpeas
  • Tempeh and Tofu
  • Edamame
  • Chia seeds

It is important to remember to calculate the total number of calories you require to meet your goals and eat accordingly. Remember every gram of protein is equal to 4 calories.

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