So you need protein in your diet. Everybody does; it’s essential to build muscle and generally look pretty good. Too much (as is the case with any food) and you’re liable to gain a little extra padding around that belly rather than sexy-looking muscle; too little and all your hard work will strip those muscles down to bone. So you need just the right amount and, it is said the golden area here is around 1.5-1.7 grams of protein per kg of body weight. But what do you choose and what are the best sources? Here are ten of my personal favourites.
10. Pork tenderloin
Pork is a rather fatty meat by nature (just look at the animal it comes from) and it is, personall, not my go-to choice, but pork tenderloing is a cut that is just as lean as skinless chicken breast and might make for a refreshing change every once in a while. Sirloin pork chop is also a good choice, providing you trim the fat.
9. Tuna steak
Another excellent source of protein this one, but one that a lot of people either love or hate. I avoid the tinned stuff like the plague, but I think the steaks can be pretty damn tasty. Brush lightly with mustard, coat in some sesame seeds and pan fry in olive oil for 90 seconds each side, and bam! Delicious. Maybe try it in a salad.
8. Turkey
Turkey tastes the same in any form you get, in my opinion, it’s just finding ways to add a bit more flavour. Turkey bacon and sausages, for instance, are great substitutes in a fry up. Steaks pack in a lot of protein but are often criticized for being too bland (a criticism I agree with, by the way). Try frying them with a few different seasonings (such as cajun or paprika), but be careful not to overcook these, as they very quickly dry out.
7. Chicken sausages
I’ve decided to keep these separate from a later chicken addition purely because I believe these taste so unique, especially when you fork out a few extra quid to get some with herbs and seasonings thrown in there. Ten minutes under the grill and these babies are ready to go, and can be put with pretty much any carbs and veggies. These are a newfound favourite of mine.
6. Protein bars
A tricky one to get right this. Protein bars are always very high in calories (generally being around the 200 mark) and can be minefields with the sugar content. Always select ones with very low sugar (ie. below 2.5grams). This might mean the fat content is a little higher, but this isn’t much of an issue unless you’re having a few of these a day. These are often quite expensive as well, so keep an eye out for offers.
5. Beef fillet
My favourite cut of beef is easily the fillet. Always full of flavour, very little fat and very difficuult to get wrong, really. Sirloin can also be a good option if you want to save a few pennies, but be sure to choose a cut with the least amout of fat. The more marbling fat there is will make the meat tastier, sure, but also a lot unhealthier.
4. Chicken breast
Okay, the big daddy. The only reason this one is at number four is because I have it so much that it gets a little boring after a while. Not really a whole lot to say about this one as it is so lean and so tasty that it’s a staple for anyone wanting to build muscle. Avoid fried chicken, of course; keep it grilled. I tend to have fillets of these in wholemeal wraps with salad and Nandos sauce, but you guys can do whatever the hell you like with them because they go with anything really.
3. Protein shake
Like with protein bars, shakes take a bit of trial and error to find the one that’s right for you. The reason these are so high is because they are such a convenient source of that precious protein. Try and make these with water if you can take the texture (unless you’re training for mass, in which case semi-skimmed milk might be better) and consume whenever you need that extra boost. Choose either whey (a choice that your body digests very quickly) or casein (a choice that’ll digest very slowly), and at any point during the day. Many people choose after a workout, in the morning or just before bed. Or perhaps all three. Bear in mind that these will not fill you up, however, and I don’t tend to go for these if I’m feeling hungry.
2. Salmon
This has been my go-to source for my lunches for a while now. Every now and then I veer off and go for chicken sausages or whatever for a week or so, but I always come back to this delicious little fish eventually. Cooked with cajun seasoning, garlic and thyme is just irrisistable to me, especially when paired with sweet potato and roasted brussels sprouts. Good source of healthy fats too, hence the number 2 spot.
1. Eggs
This one is a no-brainer. I have eggs/egg whites every single morning. They are incredibly cheap and so so versatile that the question really is, why would you not? Scrambled, fried (careful with the oil), boiled; in salads, omelettes or on their own; breakfast, lunch, dinner or even as a snack, these little beauties should never be far away from your dinner plate. And I mean c’mon, who doesn’t love eggs in the morning?
The Writer's Block 