eDiets Chief Fitness Pro Raphael Calzadilla gives the following general recommendations:
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams). 
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.
1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.
"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."
2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.
"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease.
3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.
4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.
5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.
6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.
"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.
7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.
Do you have a favorite high-protein snack? Comment below and let us know.
Labels: calories, diet, food, men, muscles, protein, weight-loss
Comment: September 24, 2008 5:16 AM - 
Pavan said...
Lentils are a great great variation too for vegetarians!
Comment: September 26, 2008 2:28 PM - 
said...
Yup, I love beans, especially baked beans or the chili-flavored canned beans. Shame on the writer for not listing any vegan protein options!
Comment: September 29, 2008 7:50 AM - said...
Yeah, what about us vegetarians?? I love tofu, tempeh, Morning Star meat substitutes (burgers & buffalo wings especially), edamame, and of course beans and lentils!
Comment: September 29, 2008 9:15 AM - said...
Tofu is a great vegetarian alternative, cos its low in carbs. and significantly high in proteins. It is actually the best veg. source of protein.
Comment: September 29, 2008 9:40 AM - said...
there is a variety of ham on the market, 0 carbs, around 1 g of fat and 9 g of protein per 2 slices. not bad! and it's also low in sodium, perfect for breakfast.
Comment: September 29, 2008 10:32 AM - said...
I agree! I am a vegan, and I never see SOY yogurt as an option, nor "wheat meat," and rarely beans! Think ethically and environmentally and think vegan!
Comment: October 1, 2008 12:03 PM - said...
This is a good article, if you're someone who consumes meat and dairy, but just thought I would let people know that you really should keep to the recommended amount. Excess protein intake can cause serious health problems. More people have problems with too much protein, not too little.
I'm suprised I haven't seen many articles about the health effects of consuming animal products, about the recent discovery of how milk depletes your calcium and actually causes osteoporosis, and how meat causes a number of the most fatal, and common diseases ( I can think of at least 18 off the top of my head).
Comment: October 4, 2008 8:27 AM - Steve said...
Hmmm I good article overall, as it does flag common foods and food groups indicating the amount of protein per gram, which is essntial to build and maintain a healthy body.
Then the vegan & veggies amongst us!!
Of course it true there are non-meat foods with a good level of protein. Soya, Pulses (beans lentils etc) which have other health benefits as well. Do not be lead to believe these are all healthy, as many are processed and made available in "convenient packs". If it has been cooked and then packaged, it may well have additives to prolong its colour, taste, texture. If not then it would look gross after being on Grocery store shelf/fridge/freezer for 3-6 months before being bought and consumed.
In my view its better to buy raw or fresh and prepare the foods yourself, this way you know what has been added!
Comment: October 4, 2008 9:07 AM - said...
I am a big fan of protein packed shitake mushrooms. A little expensive but a great treat. Eat up when they are on sale! Nuts are a good afternoon snack too, especially roasted almonds. When you combine the two and you have a powerful high protein stir fry.
Comment: October 4, 2008 11:01 AM - said...
I want to know the reference for your statement that milk depletes calcium. First time I've heard that one. My favorite vegan protein dish is succotash, fresh corn (not frozen or canned) with edamame (soy) beans, with any additional veggies you like with a light dressing of olive, flax or avadaco oil and vinegar with herbs such as parsley, cilantro, etc.
Comment: October 4, 2008 11:14 AM - said...
Ham has nitrites in it and is usually high in salt. Ditto for bacon and most other processed meats. Avoid them - they can cause cancer.
Comment: October 4, 2008 11:28 AM - said...
UMMMM yep a big juicy piece of cow....helps prevent gases also
Comment: October 4, 2008 1:57 PM - nutritionistdi said...
The writer did not list vegetarian sources of protein for these reasons; vegetable sources of protein are not as readily absorbed by the body as animal sources are and none, except for soy, are complete proteins. In order for your body to utilize the protein for building and repair all essential amino acids must be present in the correct ratio. All animal sources have this. Finally, many people are sensitive to soy, and soy doesn't have the important B vitamins, iron and essential fatty acids that you might typically get from animal sources. Bottom line; the author knows what he's talking about.
Comment: October 4, 2008 2:01 PM - nicolle said...
Notice the words: "general recommendations". Other recommendations for protein sources would be in a "nut" shell: Fish, Fowl, Meat,Nuts and Dairy not including cheese as it is a fat source IMO, also tofu, fake meats and chicken. If you are a vegan or vegetarian then that would be a completely different list, however as a meat eater, lentils are not a complete protein and must be combined with another protein source. AND i also believe SOYA is a NONO as a protein source as it can raise estrogen in the body. Many of our processed foods are loaded full of soya already.
Comment: October 4, 2008 2:04 PM - nutritionistdi said...
Meat does not cause common diseases nor does milk cause osteoporosis. The only fatal disease that was caused by eating meat was mad cow disease and that was affecting cows, not humans. The problem with dairy and animal meat is when they are fed hormones and antibiotic and given unnatural diets then the fatty acid profile of the meat is not as healthy. IF you eat meats from animals that are fed their natural diets (ex. cows eat grass), no antibiotics or growth hormones, then meat is excellent.
Comment: October 4, 2008 5:52 PM - marie said...
Soooooo glad to see that there are other vegetarians and vegans out there in the world of sports that can get their protein intake without violence to animals....or to have to ingest animal proteins that have been pumped with chemical additives!!!!
Comment: October 5, 2008 12:14 AM - femaleEAGLESfan said...
Quinoa is a great alternative for vegans, high in both protien and fiber!
Comment: October 5, 2008 1:01 AM - said...
The list sadly does not point out any sources of plant protein. Lentils, beans and nuts are great sources of plant protein. Eating too munch animal protein is known to cause kidney stones, colon and liver cancer.
- Ann
Comment: October 5, 2008 10:53 AM - katecmorrissey said...
Vegetable proteins are incomplete proteins which is why the author did not list them. The body can't use incomplete proteins for muscle building, only complete proteins from meat and dairy.
Comment: October 5, 2008 2:04 PM - said...
How much protein does one egg white as also a whole egg provide?
Comment: October 5, 2008 3:02 PM - said...
WOW, it really is amazing to see how many authorities there are out there on the subject of nutrition. Why is it that our consumption of animal foods has decreased drastically over the past one hundred years and our rates of deadly disease have skyrocketed? People are dying younger at an alarming rate. Our children are riddled with obesity, diabetes, ADD, autism. Why is that? The fact is humans have been eating animal protien and the dreaded animal fat for centuries and centuries. How did we evolve in to the creatures we are if our diets were so bad. The only goups that didn't were those that didn't have meat available to them and some groups who refrained for religious reasons like Tabetan monks, and look at how frail they are. I have never seen a true vegan who didn't look emaciated, pale with dark circles under their eyes. Linda McCarteney was a vegan and she died very young of cancer. Don't get me wrong I LOVE veggies and pulses. I eat more veggies than most people I know, including vegetarians. I have seen more vegitarians eating junk like refined starch pasta and bread even things like french fries so as not to eat meat. Even tofu is junk, it's refined, processed food that is loaded with estrogen and phytic acids. Asians don't eat tofu as an entree or main course. If you have had miso soup you know there are usually a few tiny cubes of tofu floating in the soup. Also traditional asian cooks use lard (pork fat) for cooking much of there food. They use lots of eggs too. Look at what people have eaten since the beginning of time for the true human diet. Oh and by the way, you can't grow crops on much of the terrain that you can raise livestock on.
Comment: October 6, 2008 3:17 AM - said...
Obesity is rising and people are dying younger not because we aren't eating enough meat, but because we are taking in too many calories. Also, most of the essential vitamins and minerals can be found in non-meat sources, with the exception of a few B-vitamins and others. A good balance of meats to nonmeats in a person's diet should be around 30 to 70. And by the way, I'd like to know where you got your source that milk causes osteoperosis.
Comment: October 6, 2008 10:31 AM - said...
Just like the readers who commented below, I am a vegan. Contrary to popular belief, humans do not need as much protein as most people think. As a matter of fact, most Americans who eat meat get TOO MUCH protein causing a clogging of the intestines and a toxic build up which leads to heart disease, liver problems, and even cancer! However, protein is essential in moderation. I suggest soy products; soy beans, Edamame, beans of any sort, nuts, tofu, and even lentils! You can find all sorts of variations!
Comment: October 6, 2008 8:58 PM - said...
Eat a balanced diet from any culture and you will get your required amount of nutrients. And follow an exercise regimen. Creating your own diet by picking from various cultures is what causes the imbalance. My family has always been vegetarian (no eggs either) and I have met both my great grandmothers when they were in their 90s. My husband who was raised a vegetarian has been a vegan for 10 years and runs marathons (ran the Boston marathon a couple of years back too). I am a vegetarian and active person but do not like cheese. So, the list of 7 foods here are not part of our diet and yet we get more than our share of protein from various plant sources already listed by the various bloggers. And we are active, healthy and have longetivity in our family. Milk - the dairy form or soymilk for the vegan folks could have been listed. If you grow up eating animal protein, then that should work for you. But if you have not eaten animal protein before, it is very difficult for you to digest it. This has been my experience.
I am always baffled when someone asks me very often where I get my protein intake from since I am a vegetarian.
Comment: October 9, 2008 5:58 PM - said...
For vegetarians, or people unopposed to eating meat substitutes, a great form of protein are the Jumbo SmartDogs which have 80 calories, no fat and 17 grams of protein per dog. Win!
Also, Fage 0% Greek Yogurt. 90 calories, no fat and 15 grams of protein. Yay!
Or, slap on a piece of fat free american cheese on anything for 30calories, no fat and 5 grams of protein. It adds up!
Comment: October 12, 2008 8:48 PM - said...
One problem i had was getting enough protein. i found i was getting sick of beans and soy. my solution was vegetarian protein suppliments...the most ecconomical was from an online company trueprotein...they have a pea based protein cheap with volume discounts that can be combined with an online coupon MKW154
Comment: November 1, 2008 8:22 AM - said...
I'm surprised there is nothing in the article about lentils and beans, basically nothing for vegetaqrians - even as more and more people are turning vegy.
Comment: November 15, 2008 9:14 PM - said...
I like peanut butter crackers. That's my 10am snack. I have a Herbalife shake every morning at 6:30am. At 10am, I hear a rumble in my tummy and those peanut butter crackers do the trick. Just by changing 1 part of my daily eating habits helped me to lose 40 lbs in 10 months. I didn't lose it fast, but I have definitely not gained a pound.
Comment: January 5, 2009 5:51 AM - said...
I'm surprised that peanut butter wasn't on the "protein list"? With a slice of whole-grain bread it's a complete protein and served with a glass of mil and a banana, you have everything you need right there!
Comment: January 5, 2009 12:58 PM - said...
nuts are undoubtedly one of the most effective food for both healthy body and muscle gain. They not only have good quality protein, but they also have unsaturated good fat that is essential for muscle buildings.
Speaking of veggie foods, I agree with the idea that animal protein is required in diet since it is complete protein (btw, I am a vegetarian). However, there are just as good alternatives (actually even better) for vegetarians. Milk, soy, nuts, beans, whey powder, buttermilk, cheese, yogurt, and other suggestions by above kind bloggers can supply all the amino acids your body needs. Being healthy and strong is a good thing, but you don't have to kill animals to grow. A strictly vegetarain and balanced diet can save you from the horrible diseases caused by contaminated animal food and save thousands of animals lives during your life period. I see vegetarian actors all the time who are fit and muscular solely by consuming vegetarian food.
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