6. Salmon or Tuna

Fish is a great source of protein, that also contains plenty of Omega 3 and good fat.

An average 100g serving of salmon contains just over 200 calories, 12g of fat, but only 3g of saturated fat, and 22g of protein.

Fresh tuna packs in 26g of protein per 100g, and only 116 calories thanks to its lower fat content, of less than a gram.

7. Quinoa

Vegans may be wondering where they can get complete proteins from, if the most common varieties originate from eggs, milk or meat.

Quinoa is one of a few plant-based options that provide a complete protein, which contains all the essential amino acids to aid muscle repair and function.

One cup contains around 222 calories, with 3.6g of fat, 40g of carbohydrate and 8g of protein. You also get plenty of calcium and a lot of potassiumm from Quinoa, which also helps to build and maintain muscle as well as regulating blood pressure.

Admittedly, the carbohydrate content is higher than most others on the list, but these would often be teamed with bread or rice to restore glycogen after exercise, so unless you’re on a low carb diet, then that’s no problem.

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