My Protein Sources for Muscle Growth
Protein is the foundation of all my meals. Here are my daily five.
In this article:
My five favorite protein sources.
How I prepare them with a focus on keeping things simple.
My number one protein rule.
Paul asked, “What are your protein sources?”
Currently, I have five primary proteins that I build my meals around. All five have a few things in common:
The protein they provide is complete.
Their taste can be modified with complimentary foods, toppings, and/or seasonings.
They are available at nearly every grocery store.
Preparing them is simple.
These characteristics are important to me because protein is the foundation of my nutrition and complete protein ensures maximum benefit, I prefer eating foods that taste good, I don’t want to be scouring the corners of the earth to find my foods, and keeping things simple leads to consistent success.
Also, I never eat a meal that doesn’t contain a primary protein source. This has been a foundational rule of mine for longer than I can remember.
This rule is so beneficial that I dedicated an entire article to it:
My Daily Five
1. Whey
Whey fits nicely into my morning routine and the science behind it solidifies it’s standing as a quality source of amino acids.
I start every day with a two-serving protein shake and a piece of fruit(usually a banana). My top pick is ON’s Mocha Cappuccino 100% Whey.
Whey is extremely versatile and you’ll find hundreds of flavors to choose from. If you don’t want to drink it, don’t worry, there are thousands of whey-including recipes out there!
High-protein oatmeal, protein pancakes, breads, cakes, and other baked goods can be made with whey.
2. Salmon
The combination of complete protein and natural fish oils make this a no-brainer.
Yes, it’s on the expensive side, but my long-term health and making sure I feel great day-to-day make it worth the cost.
Spending a little extra right now gives me instant rewards, but will also save money on medical expenses down the road.
I find that most people don’t think salmon is easy to prepare, but that couldn’t be farther from the truth!
My simple recipe takes 20 minutes, tastes excellent, and comes out crispy on the outside and tender on the inside. Here’s my recipe in four steps:
Set your oven to broil.
Season the salmon with coarse salt and pepper.
Broil on a baking sheet for 15 minutes.
Remove from the oven, portion, and enjoy!
Whether you prep a full fillet like I did in the pic below, or you’re making a smaller cut, this recipe works.
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3. Chicken Breast
This lean protein has been on my menu since the beginning. It’s the protein we’re all driven towards once we look up our first muscle-building diet in a magazine or online.
I don’t think any bodybuilding-focused diet exists that doesn’t recommend chicken breast.
With a lower fat content than fatty fish and most beef options, this lean poultry cut is perfect when your meal needs a protein boost.
On top of it’s high protein content, it’s versatile and pairs very well with endless carb and fat sources.
From chicken parmesan, to barbecue, to street tacos, chicken breast is a key ingredient to dishes around the world. For the most part, I keep my chicken prep simple, very much like my salmon prep.
Set your oven to broil.
Season the chicken breasts with your favorite seasoning blend.
Broil on a baking sheet for 10 minutes.
Pull from the oven and flip each piece.
Broil again for another 10 minutes.
Remove from the oven, make sure each piece’s internal temp is at least 165 degrees, portion, and enjoy!
4. Beef
Beef provides complete protein, satiating animal fat, and incredible flavor. The nice thing about beef, much like any other animal protein, is the variety of cuts to choose from.
You can find very lean beef, very fatty beef, and everything in between to suit your macronutrient/calorie needs.
When I consume beef, I’m doing it with the goal of getting plenty of protein, but also some animal fat.
This is why every weekend I’m smoking at least one 2-3lb roast and enjoying it throughout the week ahead. The roasts I find aren’t incredibly lean, but they also aren’t incredibly fatty like a high-end cut of Waygu. The pic below is a great example, showing a recent Round Roast cook.
My recipe for this one doesn’t get much easier and tastes phenomenal:
Cover the roast with your favorite barbecue seasoning blend and let sit for at least 30 minutes.
Heat your smoker or oven to 225 degrees.
Place the roast in the smoker or oven until it’s internal temp reaches 135-140 degrees.
Remove the roast and let it rest for 30-60 minutes prior to slicing.
5. Cottage Cheese
This versatile slow-digesting protein requires no prep time, can be eaten on it’s own or with added carb and/or fat toppings, or incorporated into complex recipes.
You’ll find multiple varieties containing more, less, or even no fat. Choose the option that fits your macro/calorie needs.
I personally prefer sweetness with my 1% cottage cheese and pair it with vanilla Greek yogurt and fruit, but there are so many other ways to enjoy this one. My recent bowl of CC, GY, and raspberries is shown below.
If you’re not the type to add sweetness to your cottage cheese, try using your favorite meat seasoning blend or just pepper. Many people like it with Lawry’s Seasoned Salt.
This easy protein source can be taken in either a sweet or savory direction and find itself right at home. If you haven’t given cottage cheese a chance, you really should.
What About You?
Now let me ask you, ‘what are your favorite protein sources?’
Thank you for reading my article and I hope you learned something new or it sparked a new idea to try with your nutrition.