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Recommended Protein Sources for Bodybuilding
Most people can get adequate protein for their bodybuilding / muscle toning exercise regime from a healthy, well balanced diet. However, it is very easy to adopt an unhealthy diet accidentally while in the pursuit of more protein, as often good protein source also contain higher fat levels. It is also worth pointing out that for many people additional protein supplements in the form of protein shakes are not needed. Note also that by bodybuilding, we mean building stronger muscles for any purpose, including athletics, martial arts, NFL, basketball, etc. etc.
Healthy Sources of Protein
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- Fish – Fish is possibly the healthiest source of protein available for athletes and bodybuilders. Tinned tuna is a fantastic source of protein – however ensure that you only use tuna in water / brine and not tuna in oil. The best fish are generally the deep sea fish, like mackerel, sardines, pilchards and also salmon and trout. Oily fish contain essential fatty acids as well as protein.
- Chicken, Turkey and other Fowl: Chicken and turkey are also very good sources of protein, and also low in fat. The skin of birds is fatty, so this should be removed. Some bodybuilders recommend eating the skin to get more protein and nutrients, however, we suggest eating a greater variety of food generally.
- Eggs: Firstly, eggs are healthy. Do not worry about them being high in cholesterol, as the cholesterol in eggs is actually good for you. Egg whites are a great source of protein and is lower in calories than the yolk, which is why many bodybuilders just eat the whites. However, the yolks contain a greater variety of nutrients, so for overall health, just eat the whole egg – it is also much easier to prepare if whole. Our personal favorite is scrambled eggs with smoked salmon on wholemeal toast.
- Low fat milk: If you drink a lot of milk, go for the low fat types. Full fat milk is especially high in calories, which is why so many people that buy Lattes from coffee shops are so overweight!
- Lean Beef: Note, lean beef, not burgers. The leaner the meat, the more protein per pound. As burgers are made from poorer quality meat, they are higher in fat, and contain less protein, and also clog up your arteries and eventually kill you.
- Pork Chops: Like with the beef, pork is a good healthy source of protein, so long as it is of high quality and very lean. Sausages, hotdogs, wieners, bacon, salami etc are not good sources of protein.
- Lamb: See beef and pork,
- Cheese: Is cheese healthy? Is cheese bad for you? We are always hearing different points of view. Some people say cheese should be classed as junk food as it is so high in fat and relatively low in nutrition. However, there are some low fat cheese, and cottage cheese is a good low-fat source of cheesey protein. Not everyone’s favorite cheese, but maybe the healthiest.
- All Dairy: Although we suggested low fat milk above, whole milk products are good sources of protein. Double cream is especially good. Bruce Lee used to suggest drinking double cream (he did not like milk himself, but understood the benefits of drinking milk for bodybuilders).
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5 Responses to “Recommended Protein Sources for Bodybuilding”
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Like always a well informed article. One question. Is there a way out for vegetarian who aspires to be a bodybuilder?
Hi Rahul,
Vegetarians can certainly get a lot of protein from healthy sources such as eggs, cheeses, pulses, nuts, seeds, cereals and of course whey protein shakes. Soy protein is apparently very good too (contains textured vegetable protein).
Is drinking raw egg safe like ‘Sylvester Stallone’ did in Rocky-1?
Yeah, safe enough. Use fresh eggs. Hygiene standard in hen farms has increased a lot since salmonella was a big problem.
This was a very interesting and informative article. Thanks for sharing!