Today, the protein content of everything, from cereals to yoghurts, is displayed on the packaging. It’s like a badge. With sugar outlawed, fat up in the air, and carbs only just making a comeback, it has become extremely easy to equate ‘protein’ with ‘wellness’.
It’s not important that protein powders or protein balls endorsed by celebrities are often loaded with sugar. If you want your protein to have any real effect, it must be combined with some form of exercise. Or, perhaps most importantly, too much protein has the same negative effects on the body that excessive amounts of any other food. And that’s before we’ve even considered that not all proteins are created equally.
Consider this, then, your guide to what’s worth filling up your shopping basket with, and what should stay shelved. From a carnivore’s dream platter to a vegan lifter’s heavyweight dinner, these are the best sources of protein known to man. But first, we need to get a few things straight…
What is Protein? What is it? Why do I need it?
“Proteins are nitrogen-containing substances that are formed from amino acids,” begins Harley Street nutritionist extraordinaire, Rhiannon Lambert. “They form a major structural component of muscle and tissue and are further used for many other processes within the body such as hormone and enzyme production.”
Which sounds… complicated.
“Protein is one of the three most important nutrients that your body needs in order to function correctly. It ensures healthy muscle growth and also works to produce hormones,” explains Valentin Raigué, a nutritionist working with online personal training app FizzUp. That should clear things up.
“Protein is part of the large group of macronutrients. If you are out of carbs and fat, they will give you the energy you need. Protein is also crucial for your growth and the regeneration of cells like those found in your muscle tissue,” continues Raigué. “[Proteins] are crucial for humans, because unlike carbohydrates, our bodies body can’t produce them on their own, The only way you can get them is through your food, so watch what you eat!”
How much protein should I eat?
The UK government recommends that men over 19 consume at least 45g of protein per day, and 55g for women. Dietary Reference Intakes for Protein (DRIs) are 0.8 g/kg of bodyweight per day, for people who lead a sedentary or inactive lifestyle. If you are physically active, and exercise at least 3 times per week, your protein requirements will at least double.
“Requirements for an active male are 2g of protein per kilo of desired bodyweight,” explains Luke Worthington, elite trainer at London’s Third Space gym. Worthington explains that the requirements will vary depending on whether or not you are trying to lose weight. “A 120kg man wanting to drop down to 100kg will require 200g of protein per day. If that man has a 2500kcal diet then 800 of those calories will need to be coming from protein.”
To tailor this to your needs, it’s worth consulting a macro calculator, which will help you work out how much protein, fats, and carbs you need per day, depending on your fitness goals and how many burpee workouts you have in the diary.
Plant Protein Or Animal Protein?
As the increase in veganism and vegetarianism shows, it’s possible to consume only plants and be perfectly healthy, if not healthier than your carnivorous counterparts. But it takes more effort to reap the same benefits.
“Protein from animal sources are always complete proteins,” explains Lambert. “This means all nine essential amino acids are present in sufficient levels. As we can’t produce them, we need to consume these essential amino acid. Plant-based sources tend to be less complete. Vitamin B12 is also often something that vegans are deficient in (and may need to supplement).”
“The major difference between protein from animal sources and plant sources is the sheer volume of plant sources that need to be consumed to hit the same requirements,” says Worthington. “For example, 100g of chicken contains 31g of protein, whilst 100g of quinoa contains just 13g.” Therefore, our 100kg man will need to consume over 1.5kg of quinoa to hit his daily protein requirements – as opposed to 640g of chicken breast.
Fish and meat are the most abundant sources of protein. In a macabre way, it makes sense; in order to gain muscle, you need to consume more muscle. All animals are not created equal.
“Both meat and fish are very high quality protein sources,” says Roar Fitness’ James Castle-Mason. “However there are both leaner types of fish (such as cod, haddock and tuna) and fattier types of fish (salmon, mackerel, trout).”
Meat is no exception. The leanest cuts of meat are chicken breasts, turkey and deer. They have less fat and therefore are mainly made up of proteins. Meanwhile, pork chops, lamb, and beef mince are fattier cuts, meaning you’ll get less protein per gram as some of the volume is taken up with fat.
“The British Nutrition Foundation lists Lean chicken Breast and and lean beef steak as the highest protein based sources at 32g per 100g and 31g per 100g respectively,” says Castle-Mason. “Fattier cuts should be limited due to some associations between high amounts of saturated fat found particularly in red meat, but fatty cuts in general with cardiovascular risks.”
When it comes to protein sources, meat and seafood are most powerful, but too many can negatively impact your health. Which is why it’s equally important to balance out your meals with a healthy portion of veg.
Now, our experts guide us through the supermarket aisles…
What are the best sources of meat and fish protein?
Eggs With 6/7g of high-quality protein per egg, this is the best animal source. The eggs slow down the absorption of carbohydrates by your body, so you feel energized for longer.
Chicken breast This is a complete source of protein, and has a high level of leanness. It has the highest amount of protein per gram (28.1/100g), as well as being a good source of selenium and phosphorus.
Turkey It is slightly less lean but has nearly as much protein (25/100g). Selenium, zinc, phosphorus, and B vitamins are also present.
Salmon offers a complete amino acid profile, 21.6g of protein per 100g, and omega 3 fatty acids – crucial for brain health. It’s also the highest gram for gram serving of protein in the fish category.
Mackerel It is also a strong puncher, with 19/100g.
Lean beef steak Has a complete amino acid profile. Rich in vitamin b12 and lower in saturated fatty acids than other red meats. It has 9.1g protein per 100g. Opt for grass-fed, and you’ll also take in CLA, which in turn boosts testosterone to aid muscle production.
What are the best plant-based protein sources?
Spirulina – with a whopping 57g protein per 100g, this seaweed-based food takes the crown. Have you ever eaten 100g of seaweed before?
Chickpeas When combined with rice, 19/100g of protein provides a complete source of protein and is rich in nutrients like vitamin K, folate and fibre. It also contains iron, magnesium, b6 & b6, and folate.
Tofu This complete plant protein (8/100g) contains B12, iron and calcium as well as manganese, zinc, copper and selenium. It also contains magnesium, potassium, copper and zinc.
Quinoa This complete plant protein (4.4/100g) contains fibre, iron magnesium phosphorus folate copper thiamine B6.
Lentils Contains 23g of protein per 100 servings.
Almonds pack 18 g per 100g, peanuts 25/100g Walnuts 19/100g.
What Are the Best High-Protein Snacks to Eat?
Sometimes, preparing food in advance and eating a meal on a plate isn’t always doable. Buying protein on the go and popping it in your gym bag is normal these days but it’s worth paying attention to what you’re picking up.
Although beef jerky may be costly, it contains a lot of protein – over 30g for every 100g.
Oats high in protein are healthy. Bench pressed oats For those who exercise, this is a good snack that contains a lot of protein.
Quark The texture is similar to cottage cheese, although it is smoother and almost as creamy as natural yoghurt. (In other words, it’s not disgusting.) It’s possible to get a plain, or even flavoured, version with no sugar and up to 20g protein per 150g pot.
Greek Yoghurt This is a great source of protein, with 20g in 100g. This product is packed with calcium, zinc, potassium, and vitamins B6, B12. Best of all, it’s highly versatile and works with granola for a snack or as part of a sauce in a recipe.
Eggs boiled We’ve already covered that. But, if you’ve got a taste for those Pret A Manger egg and spinach pots, you’re on the right track when it comes to nutritious protein based snacks to be consumed on the go.
I’m Feeling Dirty. What’s The Best High-Protein Fast Food?
“Inevitably, we all have those days where we might have a social event, birthday or something that involves eating out/off plan for a day,” says Castle-Mason. “This, of course, is absolutely fine. Although it may seem absurd, some junk foods can contain a lot of protein as well as some macros. There are plenty of unhealthy foods that despite being super calorific and lacking in some nutrient values, may yet contain a lot of protein.” To whit:
Pizza The toppings can vary in their protein content. The higher the protein content, the more you add meat and cheese.
Pancakes You can make a healthy option by adding more or less proteins depending on the number of eggs you use, or by using protein-rich flours or protein powder. The basic two-egg mix contains 6g protein per 100g.
Macaroni & cheese The 100g portion contains 7g protein. Rhiannon recommends using chickpea lentil or pea noodles to increase the protein content. In her new cookbook Re-Nourish, she includes a similar recipe.
Breyers icecream. Polish off a 500ml tub of Ben & Jerry’s, and you’ll rack up a 1000 junk calories. But pop a tub of Breyers, and you’ll cut that by nearly 660 calories, while taking in 20g of protein. Halo Top is also available.
McDonald’s Artisans grilled a chicken sandwich. As far as health is concerned, McDonalds definitely isn’t high on anyone’s list. But sometimes you have to work with what you’ve got. The grilled sandwich has only 380 calories, but it packs 37g of protein. Not bad for something that is considered junk food. Did we mention it’s delicious, too? Just hold the fries…
