There is so much Information out there about Protein, in this blog I explain all you need to know and have also added 13 High in Protein foods I recommend that you should include in your diet.

There is so many reasons why personal trainers and health professionals like myself love Protein.

Not only does protein help build and repair muscle, it also plays a role in speeding up our fat burning metabolism all whilst reducing those hunger pains, that can in turn lead us to eating whatever is fastest, which is usually food we don’t need or want in our bodies.

It also works to slow down the release of carbohydrates into our bloodstream, which can prevent sudden spikes in our blood sugar, that are thought to encourage fat storage and lagging energy levels.

Here’s a List of 12 High in Protein foods you can find in any Supermarket

• Greek Yogurt

Not only high in protein about 23g per 100g serving, you will also reap the rewards of gut-friendly probiotic bacteria and bone building calcium.

• Cottage Cheese This cheese product is filled with casein protein – a slow digesting protein that supplies your growing muscles with vital Amino acids.

TIP Some cottage cheese products are high in sodium, check the labels and choose one that’s low in sodium

• Eggs With 6g protein per egg in my opinion is the best source, so many ways you can eat eggs my favourite being poached. TIP add vinegar to your poaching pan this will help the egg stay together in the water whilst cooking.

• Milk 8g of protein per 1 cup serving. Milk has always been a great source of protein.

• Soy Milk Whilst most non-dairy milks are light in protein Soy is the exception.

TIP Opt for brands labelled “unsweetened ” to reduce your sugar intake.

• MEAT Steak, Ground beef, Pork chops, Chicken and Turkey breast. The protein power in these meats range from 20g to 26g per 100g . With Chicken breast being the highest at 26g . Including meat in your diet is a great source of protein.

• Dried Lentils 13g of protein per ¼ cup serving. An inexpensive way to ramp up your protein intake, also rich in fibre and a range of vital minerals, Lentils are fantastic in a salad as a main meal or side dish.

• Peanut Butter 8g of protein per 2Tbs serving. A great spread, rich in Protein you can’t go wrong.

TIP Avoid the reduced fat versions as all they do is remove healthy fats with not so healthy sugars

• Mixed Nuts

6g of Protein per ¼ cup serving Nuts like peanuts, cashews and almonds are great to add protein and healthy unsaturated fats to your diet. TIP If you are watching you sodium intake look for packets that say “unsalted”

• TOFU 12g Protein per 50g serving If meat is not your 1st choice, tofu can be a close second.

• Soba Noodles 13g per 50g serving Consider using these for your mid-week pasta night, because they contain more protein than most wheat based noodles, and cook in half the time. TIP Remove excess starch that can make the noodle gummy by rinsing off the noodle after its cooked and drained.

• Quinoa 8g of protein per 1 cup serving Among wholegrains, Quinoa is a rarity that contains a full array of essential amino acids, meaning that it’s a full protein, making it a muscle building protein.

• Protein Powders / smoothies About 13g of protein per 1 cup serving A great source of protein you can grab on the go TIP Remember to always read the label as some can contain large amounts of sugar

Too build muscle you need to consume 1g of protein for every 1 pound of body weight.