Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. Protein is an important building block of bones, muscles, cartilage, skin and blood.
Along with fat and carbohydrates, protein is a macronutrient, meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called micronutrients. The body does not store protein, and therefore has no reserve to draw on when it needs a new supply.
A significant amount of scientific literature has concluded that protein promotes anabolism, increased strength, muscle growth and can promote fat loss. Protein repairs damages in muscle tissue, which aids the growth and strength of the muscle. Having a sufficient protein intake allows your body to recover faster from the micro-tears from resistance based exercises.
Here are the top sources of protein:
Grams of protein per 100 grams
- Chicken breast: 23g
- Turkey breast: 22g
- Premium beef mince: 27.4g
- Beef steak: 29.4g
- Eggs: 12g
- Tuna: 24.6g
- Salmon: 25g
- Whitting: 23.5g
- Tofu: 10g
- Nuts: 25.8g
Based on cooked, per 100 grams. May not be esaxt for all sources as the type of meat is dependent.
