1, Greek yogurt: 225g containing 23g protein.
After separating too much liquid, the protein content of Greek yogurt is twice as high as that of ordinary yogurt, and probiotics and calcium beneficial to intestines can also be obtained. Pay attention to the taste. The sugar content of yogurt is as high as three times that of the original yogurt. Besides, it's good to be frozen.
2. Cheese: 60g contains protein14g.
Rich in casein, slow digestion can continuously provide key amino acids for your muscle growth. It is the first choice for snacks, especially before going to bed. Note that the sodium content of cheese is quite high, so you need to compare the labels and eat the least.
3. Swiss cheese: 28 grams contains 8 grams of protein.
Swiss cheese with the same weight has the highest protein content and is the best choice for sandwiches and hamburgers. If you care about the calorie density of full-fat Switzerland, then the low-fat version can also be chosen, which also provides a good flavor.
4. Eggs: An egg contains 6 grams of protein.
The protein content of perfect muscle food exceeds that of any daily food, and its biological value is mainly reflected in the amount of essential amino acids. Note that eating eggs early will make you energetic all day.
5. Milk: 120g contains 8g of protein.
Milk is a reliable first-class protein source, and its biological value is second only to eggs. No matter what kind of milk is good, even skim milk that we don't recommend contains 2% protein. Moreover, the fat in milk will help you absorb fat-soluble vitamin D. Studies have shown that grass-fed milk contains more nutrients, including omega-3, which is beneficial to the body.
6. Soymilk, 120g contains 8g of protein.
Although most non-dairy products contain little protein, soybean milk is an exception. If lactose is intolerant, use soybean milk instead of milk, which can also be used as a supplement after fitness. Try to avoid soybean milk with genetically modified soybeans as raw materials and added sugar. Actually, why not do it yourself?
7. Steak (hind leg): 85g including protein 23g.
Steak has 1g protein, with 7 calories per gram. Beef tenderloin provides1g1g protein. Beef is considered as the best diet food.
8. Lean beef (90%)
Using 90% lean beef can provide the right amount of fat, so you won't be as hard to swallow as cardboard. Besides abundant protein, it is also a good all-round source of creatine. Choosing grass-fed beef won't make you regret it.
9.85g pork chop (bone) contains 26g protein.
The supplements that muscles need are easy to find here. Soaking in salt water before cooking will make the meat tender.
10, chicken breast: 85g including protein 24g.
The famous chicken breast is more popular with bodybuilders than any poultry, mainly because it can provide so much protein and its fat content is still very low. This is why it remains unbeaten.
1 1, yellowfin tuna: 85g contains 25g of protein.
Provide high-quality protein, easy to digest. At the same time, a lot of vitamin B and powerful antioxidant selenium will surprise you.
12, flounder: 85g with protein 23g.
Between white meat and red meat, protein is very rich, with only 2 grams of fat per serving, and the market supply is large.
13. Octopus: 85g including protein 25g.
If you are building a granite-like muscle, octopus sucker is a rare protein material you need. Frozen meat will be better than fresh meat when choosing, and it is easier to make its meat tender.
14: Salmon: 85g including protein 23g.
Wild bi culture tastes better, providing more than 25% protein and rich in omega-3 fatty acids. Eating with fish skin will bring rich changes to the taste.
15, tilapia: 85g containing protein 21g.
It is estimated that it is the most easily available tonic from protein on the market, which can provide sufficient nutrition for muscles. It is better to choose the kind farmed in the United States because it is safer.
16, roast beef: 85g containing protein 18g.
It is the best choice for lunch and one of the most streamlined choices. But avoid nitrite and salt exceeding the standard.
17, Canadian bacon: 85g containing protein 15g.
Made from pig hind leg meat, the fat after special smoking is 6 times lower than that of traditional bacon, and it has a better fat-protein ratio. Pay attention to the additives inside.
18, Spanish pepperoni: 85g containing 2 1g protein.
Spanish sausage is easy to cook and can be eaten in any way. It is rich in protein and is the best choice for lunch or dinner. Note that pepperoni doesn't need to be heated. If you buy pepperoni, you need to heat it.
19, Italian sausage: 85g containing protein 18g.
An indispensable ingredient of pizza, providing complete protein. However, there is a lot of sodium content between each brand, which needs to be compared.
20. Beef jerky: 30g contains protein13g.
I have to admit that this is a fast food, a processed food and a food rich in additives, but it is made of beef, which can provide protein for your muscles, and dehydration can make you chew for a longer time. Therefore, when choosing, we should look for brands that do not contain monosodium glutamate and nitrite, and the less additives, the better.
2 1, peanut butter: 2 tablespoons, containing 8 grams of protein.
Although it doesn't sound so fashionable, it's not as fashionable as almond and butter, but its protein content is beyond their comparison. Don't forget to choose the low-fat version, but also pay attention to whether it contains trans fat.
22. Nuts: 56 grams contains 6 grams of protein.
Nuts such as peanuts, cashews and almonds can add more protein and unsaturated fat to you. However, attention should be paid to controlling sodium intake and choosing salt-free ones.
23. Tofu: 85g contains protein 12g.
Monday Vegetarian Day is the best choice to ensure your intake of protein. At the same time, you can choose dried tofu, which is not bad.
24, edamame: 60 grams of friends and 8 grams of protein.
These green bean bags will bring you protein, cellulose, vitamins and minerals.
25, peas:120g friends 7g protein.
Although most vegetables are not particularly rich in protein, low-temperature peas contain enough protein, and you will want to hide a bag in the refrigerator. They are also a good source of fiber, which helps to avoid craving for junk food.
26. buckwheat noodles: 85g contains protein 12g.
You can consider using these soba noodles at night, because they contain more protein than most noodles. It should be noted that removing excess starch will make noodles sticky, and cleaning after cooking is very important for buckwheat noodles.