If you spend a lot of time lifting weights, you know the importance of fueling your body. But most exercise enthusiasts don’t know that eating hoards of meat isn’t necessary to reach your daily protein targets.
It’s true that meat is rich in protein. A chicken breast, for example, contains about 36 grams of protein. A hamburger patty has 28 grams. A serving of tuna can have up to 40 grams. The numbers are certainly impressive, but meat products aren’t the only source of protein. And the truth is, most of us could improve our health and longevity by reducing red meat consumption.
So let’s explore some other protein sources.
Not to be outdone, a cup of roasted peanuts has 35 grams of protein. A cup of cottage cheese has 26 grams. Eggs have 6 grams of protein each. Lentils have 18 grams of protein per cup. And a cup of oatmeal mixed with peanut butter and hemp seeds has 25 grams.
And that’s just getting started.
In actuality, a diet that includes beans, nuts, whole grains and even vegetables is rich in protein. Sure, a chicken breast for dinner or a serving of fish can help - but it’s certainly not necessary (or advisable) to consume a massive steak or 10 cheeseburgers a day.
Keep your diet lean, colorful and balanced!
About Davey Wavey
Great post, Davey, but I feel like you are exaggerating some of these numbers. In most cases, a serving of chicken breast has less than 30g of protein, while a serving of cottage cheese offers less than 20g.
In ‘Merica, everything’s bigger >_<
That naturally depends on the size of said food. That is why packaging (at least here in the UK) has per a 100g statistic on the back.
I’m a longtime vegetarian, and a very fit one. My protein is primarily from soy milk, tofu, tempeh and protein powder.
Your body can only absorb a certain amount of protein at a time. Protein is made up of amino acids and the body cannot store those that aren’t used straight away. The rest get broken down into urea (the stuff that makes wee yellow, hence the name urea - urine). Because of this, if you’re trying to increase your intake of protein then you must spread it throughout the day having protein at breakfast lunch and dinner. It would be a very unhealthy, and frankly stupid, option to eat meat, particularly those high in fat, three times a day, so naturally occurring proteins in dairy and other sources are wisely consumed instead.
Thanks for mentioning hemp! Along with a very complete amino acid profile and being VERY bio-available, it contains essential fatty acids for cardiovascular/skin/neurological health!
Chocolate milk is my choice source of protein after a good workout.