Best sources of protein

How much should you have and which foods really pack a protein punch? Find out how to get all you need and when to up your intake...

Best sources of protein

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.

For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis. 


What to eat

Proteins are made up of a collection of 20 amino acids. Of these, eight are classed as ‘essential’ and need to be sourced from food, while the other 12 are classed as ‘non-essential’ and can be produced inside your body. ‘High-quality proteins’ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise. 

Whey proteinLike simple and complex carbohydrates, proteins are absorbed at different rates in the body. Whey protein is digested quickly so is a good option just before and after exercise. Casein, the primary protein in milk, releases its amino acids slowly, so is particularly useful in the morning, between meals and at bedtime. Protein shakes and powders contain these proteins and are helpful before and after sports, but you can get the protein you need from natural sources too. Here are some foods to get your protein fix:


Good protein sources

King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.
Take a look at our favourite egg recipes for inspiration
Read more about the health benefits of eggs


Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie - such as this cranberry & raspberry smoothie recipe.
Choose the right milk for you with our guide


A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
Try this creamy yogurt porridge for breakfast to see you through the day or fuel up after exercise with simple Greek yogurt and fruit or this instant frozen berry yogurt.



fishFish and seafood
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.
Try our delicious fish & seafood recipes 


If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and reduce the risk of heart disease.
This dairy-free cherry soya yogurt is a great option
Read more about the helth benefits of soya


pistachioPistachio nuts
Nuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.
This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack.


Pork pork
High quality proteins also contain branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.
Take a look at some of our favourite pork recipes


chickenChicken and turkey
When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.
Take your pick of our chicken and turkey recipes



What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below...


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Comments (13)

theQueensQuinoa's picture

Queens Quinoa product provide best protine source let it try for your good health...
Quinoa is one of the only cereals that is considered a “complete source of protein” because it includes all nine essential amino acids.
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Queen’s Quinoa is a brainchild of Chartered Accountants brother - sister duo of Manish and Monika. It all started when they reflected on their own food habits. They observed that while people have taken up highly demanding lifestyle, their nutrition intake has only gone down.
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Driven by the urge to make people eat healthy, they started looking out for the future of health food, something that is nutritious, natural and yet convenient. Their quest spanning months ended with Quinoa - a grain that is estimated to be 5000 years old.

Smitten by the goodness of this nutritional powerhouse, Manish and Monika laid the foundation of Queen’s Quinoa.

Queens Quinoa is committed to serve purity on plate. Its primary focus is to create value for society, nation and world at large by growing maximum nutrition per square meter.
For Health
Quinoa (pronounced “keen-wah”) has rightfully developed a reputation as a superfood, supplying significant quantities of essential vitamins and minerals including manganese, magnesium, phosphorus, Folate, and copper. This is the only Grain in its natural form which is Gluten Free, has very Low GI, & with complete protein, high in fiber, packed with iron, full of mood and immunity boosting vitamins and minerals.

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Katy Connelly's picture

Brilliant and informative. I like to work out on a regular basis and always need good sources of protein. I always have yoghurt in the morning with Protein World's whey protein concentrate. I then have eggs, salmon and salad for lunch and a healthy veg and protein meal in the evening. Before the gym i always have Protein Worlds protein shake before and after. It is GMO free and their protein is grass fed and tastes yummy! I am glad i am on the right tracks. Thank you BBC Foods!

Life Of Diva's picture

It is said that fish oil are also very rich source of protein .Fish oil is derived from the fat layers of the cold water fishes. The health benefits of fish oils are numerous. You can directly obtain the benefits by eating fish or by consuming the fish oil supplements. Health benefits of fish oil are mainly due to presence of high concentration of omega-3 fatty acids. Fish oil is generally derived from fish like mackerel, lake trout, rainbow trout, swordfish, oysters, halibut and many more.

Ezyshine's picture

Great article though, informing about what foods to consume. They really are some best available sources of protein..!
Anyways, I would like to add few important points to it..!!

As mentioned above by Katie, Protein is made up of essential and non-essential Amino Acids. Where, the essential Amino acids are those which our body cannot manufacture by itself. Hence, it’s necessary to take it from our diet or in form of the protein supplementation.

According to WHO, you can know that your protein source is actually rich in protein if
- It contains all the essential Amino acids, &
- It's PDCAAS is equal to 1

PDCAAS is Protein Digestibility Corrected Amino Acid Score, which is a standard fixed by WHO for the measurement of Protein content.

Stay Healthy..!!
You can see more Info here -

jessybrain's picture

Protein can help to shed those unwanted pounds and keep someone's belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Here I add some more foods i.e. Seafood, White-Meat Poultry, Milk, Cheese, Yogurt, Egg, Bean, Soy, Lean Beef etc. Find more foods from natural resources:

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