Brooke-Wells upper body bro session workouts
Source: Brooke Wells

20 Healthy Protein Sources to Build Muscle and Fuel Performance

You can train as hard or as often as you want, but if it’s not underpinned by an effective and consistent diet, don’t expect to achieve the results you want.

This handy list provides with a quick resource to identify and include many different types of protein in your diet to ensure you can recover well, build muscle and perform well. 

“Protein: Any of a class of nitrogenous organic compounds which have large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, etc., and as enzymes and antibodies.”

Proteins are ‘king’ when it comes to recovery and growth: these nutrients, once in the body, are digested into amino acids that are the building blocks of your lean mass.

During your workout, the cells in your muscles are subjected to higher stress than they normally are, among them, the significant release of lactic acid which occurs in exercise. This leads to the athlete having to recover a part of the ‘damaged’ cells, while also replacing some of the old cells with new ones, in the growth of which protein synthesis is vital. Therefore, the post-workout diet must include proteins in order for the body to be assisted in its process of recovery from effort. 

20 Healthy Protein Sources to Build Muscle and Fuel Performance

Tuna

Picture 1 of 20

30g of protein per 100g