Why We Need Protein

Our muscles are made of protein. When we workout, we actually cause damage to the muscle fibers which encourages our body to rebuild muscle stronger to prevent damage from recurring. This process is known as “recovery” by athletes. Muscle recovery requires protein which we must get from our diets.  For athletes, the general rule of thumb is to consume 1 gram of protein per lb of body weight which can be challenging.  Here is list of high protein foods to get you in shape. This list is organized by the biological value (BV) of each protein source.  Biological value is a measure of how well the protein from a food source is absorbed and incorporated in your body.

 

 

 

High Protein Foods

 

Whole Eggs

• Biological Value: 93.7
• Protein per serving: ~ 6 grams per egg

 

 

 

 

 

 

 

 

Milk

• Biological Value: 84.5
• Protein per serving: 8 grams per cup

 

 

 

 

 

Cottage Cheese

• Biological Value: 84
• Protein per serving: 25 grams per cup

 

 

 

 

 

 

 

 

 

 

Chicken

• Biological Value: 79
• Protein per serving: 7-9 grams per oz

 

 

 

 

 

 

 

Fish

• Biological Value: 76
• Protein per serving: 6-8 grams per oz

 

 

 

 

 

 

 

 

 

Beef

• Biological Value: 74.3
• Protein per serving: 6-8 grams per oz