Today we’re going to be looking at our Top 10 Protein Rich Foods.
For this list, we’ve focused on the top 10 protein rich foods you might not have heard of.
Avoiding some of the more obvious choices such as eggs and whey protein.
These foods will provide you with the best nutrition to achieve improved health...
faster muscle repair, sustained energy and boost recovery time.

The foods we eat play a vital role in our fitness, health and muscular growth.
In addition to providing a powerful dose of muscle building protein – the foods on this list...
Also contain impressive amounts of other vital vitamins and minerals for the body.
As well as including some popular favourites – many of these protein powered foods...
May surprise you.
So let’s get started – with our first high protein food!

Number 10: Peanut Butter

Peanut butter contains over 29g of protein per 100g. That’s more than 4g in just a single tablespoon. Peanut consumption has been shown to increase basic metabolic rates by up to 11%...When consumed regularly!
So despite the increase in calories – people who add peanut butter to their diet...
Often burn more calories throughout the day.
Magnesium is an essential mineral with a number of powerful health benefits such as...
Body temperature regulation, muscle health, bone strength and the promotion of a healthy nervous system.
Peanut butter is also a good source of mono and polyunsaturated fats.
Which aid with the absorption of fat-soluble vitamins such as E and K.
 
Number 9: Cottage Cheese

Fat free cottage cheese is both –  protein rich food and low in calories.
Just 60 calories of fat free cottage cheese, contains an impressive 10g of protein.
This protein rich food is especially good for increasing muscle mass...Because 80% of it’s protein content comes from Casein. Casein has a slow rate of absorption, making it just as effective as whey protein for building muscle...
And inhibiting muscle breakdown.
In order to best reduce muscle breakdown - Try eating cottage cheese in the evening.
This will provide your bloodstream with a sustained release of amino acids...
Throughout the night.
 
Number 8: Oatmeal

Oats are a great low-glycaemic carbohydrate, packed with...Almost 17g of protein per 100g serving. They’re also low in fat and a great source of a soluble fibre called beta-glucan.
Beta-glucan helps lower cholesterol and promote healthy gut bacteria. It also aids slower digestion, increasing satiety and providing longer lasting energy to fuel your workouts.
Oats are also rich in powerful antioxidants, shown to reduce blood sugar levels...
And have anti-inflammatory effects.
 
Number 7: Salmon

A single salmon fillet can contain approximately 24g of protein for under 200 calories. Salmon is also known for it’s rich omega-3 fatty acids.

A 100g portion of wild salmon contains 2.6g of long-chain omega-3 fatty acids EPA and DHA
Adequate consumption of omega-3 has been accredited with several health benefits including, reducing risk of cancer and decreasing inflammation. Therefore, increasing your consumption of Omega-3 can boost your body’s ability to recover after a workout.
Also a great source of several B vitamins which assist the body in converting food into energy.
As well as protecting heart and brain health.
 
Number 6: Lentils

Lentils are a protein rich legume filled with B Vitamins, iron, magnesium, potassium,
zinc and fibre. Lentils are rich in antioxidants and have powerful anti-inflammatory effects…
as well as being associated with improved cholesterol and blood pressure.
Unlike other legumes, Lentils don’t need to be soaked before cooking.
So they’re a simple and easy way to get a quick dose of protein, Containing around 10g per 100g serving.
 
Number 5: Sardines

These small fishes are also packed with nutrients and protein rich. Sardines contain over 21g of protein per 100g serving and are a great source of Omega-3. They also contain a healthy amount of Vitamin D, B12 and calcium to support bone health. Sardines may be a preferred option over other sea foods as they feed only on plankton and therefore have lower levels of mercury. Toxins in fish bio-accumulate up the food chain. Therefore, smaller fish may be the better choice for their lower levels of mercury, PCBs and other toxins.
 
Number 4: Beef Steak

A 3 oz beef tenderloin contains 24g of protein.
That’s over half the recommended daily allowance for women and 43% for men.
Beef is a good source of Vitamin B12, an essential vitamin for maintaining brain function.Blood formation and the nervous system, as well as being a rich source of zinc.
Zinc plays an important role in regulating normal cell function and is helpful for supporting muscle strength and growth.
Beef also contains plenty of Phosphorus.
An essential mineral for bone strength and muscles. Phosphorus also helps reduce muscle pain after exercise.
 
Number 3: Flaxseed also known as - Linseed
Ground flaxseeds contain over 22g of protein per 100g and are impressively packed with nutrients. Flax are one of the highest plant sources of omega-3’s and are the greatest source of lignans. Containing up to 800x more than other plant foods! Lignans are plant compounds known to lower cancer risk and improve health.
Studies on the consumption of flax have shown to reduce breast and prostate cancer risk
as well as other cancers. To ensure maximum absorption, ground flaxseeds are preferable to whole. Try blending a tablespoon of flax into a smoothie, to add a boost of protein provide a healthy daily dose of omega-3s, plus provide a number of additional health benefits such as; lowering blood pressure, improving cholesterol and controlling blood sugar levels.
 
Number 2: Pumpkin Seeds

Pumpkin seeds are one of the most protein rich foods...
Containing an impressive 30g of protein per 100g serving!
In addition to their high protein content, they’re also a great source of magnesium and zinc.
Improving bone density, the immune system and proper muscle function. Pumpkin seeds make for a great snack when you’re on the move and have also been associated with improved heart and liver health.
With their high levels of healthy oils, such as omega-3 and omega-6 Plus antioxidants and fibre. Pumpkins seeds may also be able to help you get a better night’s rest and recovery...
after a good workout, due to their rich source of tryptophan. Tryptophan is an amino acid used to produce serotonin and melatonin (two essential sleep hormones for the body.). A 100g serving of pumpkin seeds contains 600mg of tryptophan. This along with it’s high zinc content, assists the brain in converting tryptophan into serotonin. Making pumpkin seeds a healthy option to promote a restful night’s sleep and allowing your body the time it needs to recover. 
 
Now it’s time for our 

Number 1 best protein rich food!Chicken

A fillet of chicken breast contains approximately 35g of protein for only 150 calories. That’s over 77% of the daily recommended allowance for women (and over 63% for men) Making it one of the highest sources of protein available.
This makes chicken a great choice for those who want to meet their protein goals in fewer calories. Chicken's breast is a good source of low-fat protein and is also naturally low in sodium. Chicken contains a number of vitamins including B6. Vitamin B6 is essential for producing haemoglobin. Haemoglobin is the protein in red blood cells responsible for carrying oxygen throughout your body and helps provide energy.
That was our top 10: Protein rich foods - for muscle building!