Let's face it, getting enough quality protein in your diet, regardless of if you are trying to gain or maintain muscle, or even lose weight, is hard. Typically you'll need to consume about 1.5-2g of protein per kilogram of bodyweight per day, which should account for about 35-40% of your daily calories. There are other methods to calculate protein requirements, but for most people, this will be close enough.
So now you know how much protein you need, what do you eat to get it, and how will it affect fat and carbs? It is widely known that lean meat is the best source of protein. Widely available and relatively inexpensive, meat is a great way to boost your muscle-building abilities. Aside from the common meats, alternatives such as kangaroo is a very lean source of protein that is often over-looked.
However, if you are vegetarian or vegan, or simply don't like certain meats, there are other protein sources that, while not as potent as meat, will still help you get the essential amino acids our bodies require to build lean muscle.
Protein supplements, like shakes and bars, are another popular way of increasing protein intake, but which one is best?
To help you make things easier, I've compiled my Protein Cheat Sheet - a list of 41 foods and supplements that compares not only protein content, but also fat, carbohydrates and total calories.
Remember price will also be a factor, so shop around to get the best bang for your buck!
Leave a comment if you have a great go-to protein source.