Why You Should Be Eating More Protein (and the Best Meat Protein)
Meat Protein is an essential part of a healthy diet. It’s crucial for muscle growth, metabolism, immune function, and overall well-being. Whether you’re an athlete or just looking to stay healthy, getting enough protein is key.
But not all protein is created equal. Meat provides some of the highest-quality, most complete protein available. Let’s dive into why protein matters and which meat sources are the best.
Why Protein Matters
- Muscle Growth & Repair: Protein helps build and repair muscles, making it vital after workouts or physical activity.
- Boosts Metabolism: Protein burns more calories during digestion than carbs or fat, helping with weight management.
- Supports Immunity: Protein strengthens your immune system by creating antibodies that fight disease.
- Hormone Production: Protein is involved in producing key hormones that regulate energy, growth, and metabolism.
How Much Protein Do You Need?
- For the average person: 0.8 grams of protein per kilogram of body weight.
- Athletes or active individuals may need 1.2–2.0 grams per kilogram.
Top Meat Sources of Protein
- Beef
A 3-ounce serving of beef provides 22 grams of protein. It’s also rich in iron, zinc, and B vitamins.- Best cuts: Ribeye, sirloin, grass-fed ground beef.
- Chicken
A 3-ounce serving of chicken breast has 26 grams of protein and is low in fat.- Best cuts: Chicken breast (skinless), thighs, drumsticks.
- Pork
A 3-ounce serving of pork tenderloin has 22 grams of protein. It’s also packed with B vitamins.- Best cuts: Pork tenderloin, chops, loin.
- Turkey
A 3-ounce serving of turkey breast provides 25 grams of protein and is low in fat.- Best cuts: Turkey breast, ground turkey.
- Lamb
A 3-ounce serving of lamb offers 23 grams of protein and is high in omega-3 fatty acids.- Best cuts: Lamb chops, shank, ground lamb.
- Fish & Seafood
A 3-ounce serving of salmon contains 22 grams of protein and is rich in omega-3 fatty acids.- Best choices: Salmon, tuna, shrimp, sardines.
Simple Ways to Add More Protein to Your Diet
- Start your day with eggs for a protein-packed breakfast.
- Meal prep with lean meats like chicken or turkey for easy lunches.
- Snack on jerky for a quick protein boost.
- Incorporate fish into your weekly meals for added omega-3s.
Conclusion: Power Up with Protein
Protein is essential for maintaining and building muscle, boosting metabolism, and supporting your immune system. The best way to get your protein is through high-quality sources like beef, chicken, pork, turkey, and fish. Adding more protein to your diet will help you feel your best, whether you’re working out or just staying active.