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Top sources of protein

Protein Products

Protein is the cornerstone of any successful fitness or bodybuilding diet plan. It plays a critical role in muscle repair, growth, and overall recovery. Whether you’re trying to bulk up, lean down, or simply maintain muscle mass, getting enough protein from quality sources is essential. Below are five excellent protein sources to support your fitness goals:

​1. Chicken Breast

Chicken breast is a staple in bodybuilding diets for a reason. It’s lean, high in protein, and easy to cook in bulk. A 100-gram serving of skinless, boneless chicken breast provides around 31 grams of protein and very little fat.​

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To cook:

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  • Grilled, baked, or stir-fried.

  • Perfect for meal prepping and combining with complex carbs like brown rice or couscous.

2. Eggs

Eggs are a complete protein, meaning they contain all nine essential amino acids your body needs. One large egg has about 6 grams of protein, and the yolk contains healthy fats and important vitamins like B12 and D.

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To cook:

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  • Scrambled, boiled, or poached.

  • Great for breakfast or a post-workout snack.

3. Whey Protein Powder

Whey protein is one of the fastest-digesting proteins, making it ideal after workouts to jumpstart muscle recovery. It’s derived from milk and provides a concentrated dose of protein — about 20–25 grams per scoop depending on the brand.

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Best Use:

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  • In shakes, smoothies, or protein-packed snacks.

  • Great when you need a quick, convenient protein source.

4. Minced Beef

Minced beef is a complete protein, offering about 20–26 grams of protein per 100 grams, depending on the fat content. It’s particularly rich in leucine, a key amino acid for muscle protein synthesis as well as iron, zinc and vitamin B12

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Best served:

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  • Stir-fries, meatballs, burgers, tacos 

  • Easy to combine with complex carbs such as rice, pasta, wholegrain wraps 

5. Lentils & lugumes

For plant-based athletes, lentils and other legumes (like black beans and chickpeas) are a valuable protein source. A cup of cooked lentils has about 18 grams of protein, plus a good dose of fiber and slow-digesting carbs.

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Best served:

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  • In soups, stews, or salads.

  • Pair with whole grains like rice or quinoa

Conclusion

No matter your fitness level or dietary preference, incorporating a variety of protein sources helps ensure you're getting the nutrients necessary for muscle growth, recovery, and overall performance. Be consistent, balance your macros, and choose sources that align with your goals and lifestyle.

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