Protein And Protein Rich Foods

What is protein?Protein rich foods

If you’re new or a veteran to the fitness life style, you’ve heard that you would benefit from having more protein rich foods in your diet, but why? Proteins are large, complex molecules that play many roles in the body.  They play a huge role within cells and are required for the structure, function, and regulation of the body’s tissues and organs. That being said there are different types of protein. Proteins are made up of hundreds or thousands of smaller units called amino acids. There are 20 different types of amino acids that can be combined to make a protein. The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function.

Now we can go through the different types of proteins and their functions, but to save you the biology, one of the many reason its suggested to have more protein in your diet when you are active is because dietary protein repairs and rebuilds the tissues of your body, including damaged muscle fibers. When you workout your muscle fibers tear; cells then can grow together to create a new muscle fiber, or they can attach to the damaged muscle fibers, allowing an increase in muscle protein that repairs the damage and builds the size of the fiber. The end result is renewed muscle proteins in the injured tissue as well as brand-new muscle cells. However, this process cannot occur effectively without sufficient high-quality protein in your diet.

So now that you know why, lets work on the how.

What are some protein rich foods?

*Individual products and brands may vary in serving size and protein content*

  • Greek Yogurtprotein food

    • Proteins: 23 g per 8 oz. serving
  • Cottage Cheese

    • Proteins: 14 g per 1/2 cup serving
  • Swiss Cheese

    • Proteins: 8 g per 1 oz. serving
  • Eggs

    • Proteins: 6 g per 1 large egg
  • Whey or Casein

    • Proteins: 24 g per scoop, on average
  • Steak

    • Proteins: 23 g per 3 oz. serving
  • Ground Beef

    • Proteins: 18 g per 3 oz. serving
  • Pork Chops

    • Proteins: 26 g per 3 oz. serving
  • Chicken Breast

    • Proteins: 24 g per 3 oz. serving
  • Turkey Breast

    • Proteins: 24 g per 3 oz. serving
  • Yellowfin Tuna

    • Proteins: 25 g per 3 oz. serving
  • Anchovies

    • Proteins: 24 g per 3 oz. serving


What are some vegan and vegetarian protein rich foods?

plant protein

  • Chia Seeds

    • Proteins: 2.5 grams per  tablespoon
  • Soybeans & Soy Products

    • Proteins: 2-21 grams per 1/2 cup
  • Hemp Seed

    • Proteins: 3.3 grams per tablespoon
  • Quinoa

    • Proteins: 4 grams per 1/2 cup
  • Ezekiel Bread

    • Proteins: 4 grams per slice
  • Spinach

    • Proteins: 5 grams per cup (cooked)
  • Peas

    • Proteins: 8 grams per cup
  • Beans

    • Proteins: 7-10 grams per 1/2 cup
  • Lentils

    • Proteins: 18 grams per cup
  • Peanut Butter

    • Proteins: 7 grams per 2 tablespoon
  • Mixed Nuts

    • Proteins: 6 g per 2 oz. serving
  • Banza Pasta

    • Proteins: 14 grams per 2 oz
  • Vegan Protein Powder

    • Proteins: 15 to 20 grams per scoop