Nutrition

Protein Foods That Will Top Any List

Musclemadness’s Top 15 Protein Foods…

Protein Protein Protein…it’s all we hear about in the gym, but what protein source is the best?…We have taken time out and carried out some research to bring you our compiled list of the top protein foods around…be warned this list will have your muscles twitching for more…

Sea Foods

1 – COD – 63g of Protein.  Whilst it has the best levels of protein it also has the lowest sat fat content!

2 – Clams – 48g of Protein.  A serving will provide you will 302% of your RDA of vitamin B12, this will keep your nervous system in check!

3 – Tuna – 30g of Protein.  This lean source of protein has only 1g of fat per 100g serving and a hefty 311mg dose of omega- 3 which will aid in Weight Loss!

4 – Octopus – 30g of Protein.  If you lack the oomph to train then try snacking on this.  Just 100g gives you 6 times your RDA of the energy-releasing vitamin B12.

5 – Prawns and Shrimps – 21g of Protein.  Small in size but large in nutrition.  Provide essential antioxidant selenium which aids in recovery.

Meat & Poultry 

1 – Beef – 36g of Protein.  A 300 steak will provide you with your RDA of zinc, which aids in post-exercise tissue repair.

2 – Lamb – 35g of Protein.  Two chops will give you your RDA of niacin and vitamin B12 which help you train longer.

3 – Chicken Breast – 33g of Protein.  One large breast will give you your RDA of niacin.

4 – Pork – 32g of Protein.  Two small fillets will provide your RDA of thiamine which aids post-exercise recovery.  It is also a rich of zinc.

5 – Turkey – 30g of Protein.  Turkey is rich in tryptophan which will help you enjoy a better sleep which of course is vital for any training program.

 Vegetarian

1 – Tofu – 48g of Protein.  Tofu will provide you with 184% of your RDA of manganese.  This mineral will strengthen bones and metabolise carbs, cholesterol and amino acids.

2 – Low Sodium Parmesan Cheese.  Due to its long ageing, the protein in parmesan takes just 45 minutes to digest!

3 – Pink Lentils – 25 of Protein.  This variety is the highest in protein.  They are rich in fibre and 120g will provide the RDA of manganese which keeps your Metabolism high.

4 – Walnuts – 24g of Protein. Just 50g (a handful) of walnuts will provide your RDA of the antioxidant manganese, which will help you recover faster from exercise.

5 – Almonds – 22g of Protein. They are high in fibre, omega 3 and magnesium, making them a perfect snack for losing fat.

I have high cholesterol But I am not even fat!

Hi Derrick,

I have been told by my doctor that I have high cholesterol but I am not even fat or overweight!…I attend the gym twice a week and do plenty of weight training, what should I be doing instead?

Claire Bordeux

Hi Claire

Allot of people have this preconception of people that large are the only ones at risk of having high cholesterol, but the truth is anyone of any size can have it!

Weight training is fine and I would continue to do that however I would introduce cardiovascular training into your regime. 

Try to add at least 30 minutes of CV at the end of your weights session and add a third day of training where you will do nothing but CV for 60 minutes.

In addition to above ensure that:

- You don’t smoke
- Always Keep active and keep it regular
- Try to reach a healthy weight and stay there
- Try to relax
- Control your blood pressure
- Don’t drink too much alcohol
- Eat a healthy diet
- Eat more fibre foods
- Include plenty of fruits and veg to your diet
- Limit fried and fatty foods
- Reduce your sugar intake
- Do not add too much salt to your food

I know it sounds like allot to do but all the factors above will help you battle your high cholesterol.

Good Luck

Derrick Twum