Lean protein with minimal fat helps you build and maintain muscle and is essential for every athlete. Lean protein foods help you to feel fuller longer and help you to feel more satisfied. Acceptable daily intake is around 0.5 grams per pound of body weight per day. Athletes, bodybuilders and weight trainers may require up to 50% more protein for muscle building and tissue repair.

Lean Meats

  • Chicken breast
  • Turkey breast
  • Lean ground turkey
  • Turkey sausage
  • Turkey bacon
  • Tuna
  • Grouper
  • Talapia
  • Mahi Mahi
  • Snapper
  • Sea Bass
  • Swordfish
  • Orange roughy
  • Haddock
  • Salmon
  • Crab
  • Lobster
  • Shrimp
  • Lean ham
  • Lean pork

Egg and Dairy Proteins

  • Egg whites or substitutes
  • Cottage Cheese
  • Yogurt
  • Casein Protein
  • Whey Protein
  • Nut and Seed Proteins
  • Peanut Butter
  • Peanuts
  • Almonds
  • Cashews
  • Pecans
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flax Seed

Bean and Vegetable Proteins

  • Lentils
  • Black Beans
  • Pinto Beans
  • Kidney Beans
  • Lima Beans
  • Garbanzo Beans
  • Navy Beans
  • Soy Beans
  • Soy Milk
  • Soy Foods
  • Split Peas
  • Tempeh
  • Seitan
  • Tofu
  • Miso
  • Texturized vegetable protein
  • Veggie burgers

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