5 Natural Protein Sources For Bodybuilders
When you work out, one of your biggest concerns is to get enough protein and the “natural” choice is a protein powder. But what if you don’t want to use one? Here are five truly natural protein choices that aren’t expensive and low in fat.
Low-Fat Milk
Milk of course is practically a given and in its low-fat variant won’t bring in a lot of calories, but still quite some protein. 100 g (~ 3 fl. oz.) have 42 kcal, 3 g protein, and only 1 g fat.
Lentils
Already the Romans enjoyed Lentils, and so should you, especially if you are a vegan bodybuilder. 100 g (app. 1/2 cup) cooked have 116 kcal, 9 g protein, and 0 g fat.
Chicken Breast
A roasted and skinless chicken breast has 116 kcal per 100 g (about 4 oz.), 22 g protein and 3 g fat. Many bodybuilders are familiar with chicken breast as a protein source, but some don’t know that the important part is indeed leaving off the skin – in it are the most calories.
Beans
One more for the vegans among you, but certainly worth considering for everyone else as well. 100 g (~1/2 cup] cooked beans come with 124 kcal 9 g protein and 0 g fat. You can try kidney, pinto or any other beans – the nutritional values have only slight variations.
Tuna
Last but not least, tuna. Due to higher mercury levels you should not overdo it, but a bit of it from time to time brings in some variety as well as some important fatty acids. 100 g (around 4 oz.) have 128 kcal, a whopping 24 g of protein and 3 g fat. The key, as with the chicken, is again in the details: When you buy canned tuna, make sure it is canned in water, not oil. Tuna in oil has a lot more calories.
Two Recipes
Because lentils and beans aren’t that enjoyable when eaten by themselves, here are two easy to prepare recipes.
Lentils With Paprika
You need:
- 1 cup dry lentils (about 200 g)
- 2 cups of water (500 ml)
- 1 onion
- 2 tablespoons (olive) oil
- 1/2 teaspoon turmeric (kurkuma) seasoning
- 1/2 teaspoon paprika powder
- 2 tablespoons vinegar
Preparation:
Put the lentils into a pot and add the two cups of water. Let the lentils simmer for about 30 minutes. When they are tender, set them aside. Finely chop the onion and, in a pan, fry it in the olive oil until the pieces start to become translucent. Add the lentils, turmeric and paprika and mix everything until it is heated through. Add the vinegar, mix it and serve immediately.
Pineapple Beans
You need:
- 1 can kidney beans
- 3/4 cup pineapple chunks
- 2 onions
- 1 tomato
- 1/4 teaspoon garlic powder
- 1/2 teaspoon chili powder
- 1/4 teaspoon cinnamon powder
Preparation
Drain the kidney beans, cut the tomato into dices and finely chop the onions. Put everything in a pot, stir well, cover the pot and let it cook on medium heat for about eight minutes. Serve immediately.
Video
And here is the video to this article:
Picture courtesy of “snarky_momma“.
10 Comments
Good one. I also like scallops.
112 calories of scallops have 23 grams of protein…its as “potent” as a protein powder!
Excellent idea!
hi evil, just 1 quick question. 1/4 cinnamoon(cinnamon) is it in power form?
warm regards,
dmitry
Heah Dmitry, yep, it’s in powder form. I forgot putting the “teaspoon” in front. Sorry about that!
Thanks again! your site helps alot! going to try pineapple recipe right now 🙂
Hope you’ll find it tasty! 🙂
I think eggs is also excellent souse of protein, egg whites. Even though there is not a lot of protein per one egg, but it is a good quality protein.
I’ve read many articles that says that we can even eat the yalks
of the eggs because it’s not the bad cholesterol that give blood cholesterol so full eggs are a source of good protein and vitamin
I think what Tatianna was getting at was that all the protein content of the egg is in the white, while most of the calories are in the yolk.
hey hi…. I watch lot of video on d the link u provided, I m 38 yrs, with just 58 kg weight n my height is 5.5, I look very sinny n wan build muscle or wana put on lot on weight, Please suggest me some thing,
best regards
thank you