Best Sources of Protien
Turkey breast- Serving size: 3 oz, 120 calories, 1 g fat, 0g carbohydrate, 26 g protein. Turkey may top the list because it contains more protein per calorie than similar size cuts of other meats. It not only takes the number one spot on Thanksgiving dinner, but it fits nicely into multiple dishes as a ground option, i.e., Italian dishes, grilled options instead of hamburgers, taco meat and even middle eastern dishes. A. That's 8 percent more protein than the same size serving of boneless skinless chicken breast or trimmed top loin beefsteak.
Chicken Breast- Serving size: 3oz. Breast, no skin, roasted, 140 calories, 2.9g fat, 0g carbohydrates, 26g protein. Skinless chicken breasts are low in fat and high in various B vitamins. These vitamins are important catalysts in energy production and the metabolism of protein. This meat is also a great source of the trace mineral selenium. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Dark meat has more fat, but contains more iron, zinc, and B-vitamins. These are essential components in making red blood cells, DNA, and protein synthesis.
Fish- Serving size: 3 oz. cooked (Example: Wild Atlantic Salmon), 150 calories, 6.9 g fat, 0 g carbohydrates, 21.6 g of protein. Not only is this a great source of complete protein, but it carries additional health benefits to athletes. The fat found in fish is predominantly unsaturated and is high in omega-3 fatty acids which helps decrease inflammation and speed recovery. These essential fatty acids have also been shown to decrease your chances of having a heart attack. One serving of fish is rich in many of the B vitamins, especially B6 and B12, thiamin, and niacin, essential nutrients for any athlete looking for peak performance. Consuming 2 to 3 servings of fish a week will give you all these nutrients while keeping mercury contents safe.
Lean Beef- Serving size: 3 oz. , 163 calories, 5g fat, 0g carbohydrate, 27g protein. Red meat — and beef in particular — is a good source of high-quality protein, iron, and zinc, but buy lean cuts to avoid excess fat. It’s actually among the highest in iron content, so an excellent option for runners, women and anyone needing extra iron. Try for 1-2 servings per week. When picking cuts of beef, stick to rounds and sirloins as your leanest options. Iron and zinc are essential for immune function and maintaining energy levels, which makes them even more important for athletes striving to perform in training and competition
Eggs- Serving size: 1 large egg, 75 calories, 4g fat, 0g carbohydrate, 6g protein (egg white = 4 g protein). Fears over cholesterol have turned many against eggs, but like any cholesterol containing food, they can be very beneficial if portions are watched. Recently, omega-3 fatty acid containing eggs became available and are a good option to regular eggs. They do offset the cholesterol effects and help a person reach their omega-3 goals for the day. Egg whites are essentially a benchmark protein meaning they are one of the most complete proteins available to the human body (Eggs contain high amounts of all 9 essential amino acids). Eggs are also naturally rich in Vitamin A and D, as well as choline. Choline is an essential nutrient that plays a role in brain development and memory. One note: If you have high levels of LDL cholesterol (the bad one) already, consider removing the yolks or eating “Egg Beaters.”
Dairy protein- Serving Size: (skim milk) 1 cup 83 Calories, 0 g fat, 12 g carbohydrate, 8 g protein. Dairy It’s an excellent source of high quality protein, providing all of the essential amino acids needed by the human body. Scientific findings indicate that milk proteins – casein and whey and their bioactive peptides and amino acids – provide a variety of health benefits. By virtue of being a high quality protein with an amino acid composition similar to that of the human body, milk helps support normal maintenance and growth of muscle. Data from independent human intervention trials have demonstrated the ability of dairy protein (in the form of whey, casein, fluid milk, or extracted milk protein) to stimulate whole body and muscle protein synthesis under resting and exercise conditions. Dairy proteins, high in leucine have a unique role in increasing fat loss and promoting lean muscle tissue, as well as regulating blood glucose levels. Milk proteins may contribute to satiety and suppress food intake.
Legumes- Serving size: 1 cup, 230 calories, 1g fat, 40g carbohydrate, 18g protein. Beans of all types are a great source of plant protein in addition to high antioxidants, complex carbohydrates, vitamins, minerals, and fiber. Legumes include beans, peas, lentils, and even peanuts. Economically, beans are the most cost-effective way to obtain quality protein. With a high iron concentration and plenty of fiber they may even ease menopausal symptoms. Make sure to cook, grind, or mash beans and peas well before eating them to unlock the nutrient inside their tough outer skin.
Nuts and Seeds- Serving size: (almonds, raw) 22 each, 160 calories, 14 g fat, 6 g carbohydrate, 3 g fiber, 6 g protein. As a quick source of calories, they are a heart-healthy, high antioxidant food. Nuts and seeds contain omega-3 fats, the “good fats” that may help reduce the chance of coronary heart disease. In addition to fats and protein, they also provide a significant amount of folate to help produce red blood cells. They contain significant magnesium to maintain normal muscle and nerve function. Both nuts and seeds are great protein foods to eat on a salad or as a snack with fruit. Eating 1-2 ounces a day of almonds, walnuts, pecans or peanuts also curbs appetite for other fatty foods.
Whey Protein- Serving size: (ON Whey Protein Isolate) 1 scoop, 130 calories, 1.5 g fat, 4 g carbohydrate, 24 g protein Considered by some the "Gold Standard" of protein, it contains all 9 of the essential amino acids required in the daily diet. It’s a rich source of branched chain amino acids (BCAAs), which are metabolized directly into muscle tissue and are the first ones used during endurance exercise. It’s an excellent source of the essential amino acid, leucine, which is important for promoting muscle protein synthesis and muscle growth. Whey protein is a soluble, easy to digest protein and is often referred to as a "fast" protein. Whey protein also supports immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels.
-Brandon Nichols, RD, CSSD
Contact me for questions or to schedule an appointment for nutrition assessment and planning.
vegasdietitian@embarqmail.com phone: 702.245.7789
