My Favorite High-Protein Food Sources
Protein may be the most important macronutrient in your diet, and for good reason. The impact that protein has on the human body is incredible. In an average person, protein is critical for health because it is essential for the structure of muscle and bone, for most biochemical reactions, for hormones, immune function, and many other biological functions. In an outdoor athlete's body, protein is especially critical for muscle growth and recovery, for maintaining immune function during periods of intense training, and for providing energy in outdoor activities and events.
While each person’s protein requirements will vary, depending upon their body, genetics and activity level, most people will feel better and perform better on a high-protein diet. In general, a good rule-of-thumb is to consume at least 1g of protein per kg of body weight. (So, someone weighing 150lb would want to aim for at least 68g daily.) However, if you are active - exercising regularly and/or hiking/biking/skiing 1-2x per week, you’ll want an even higher intake of protein daily, generally 1.5-2g/kg of body weight. (That’s 102-136g for someone weighing 150lb.) And if you are in recovery, from an event, injury or illness, you’ll want even more - ideally 2.5g/kg of body weight daily.
Generally, if you consume roughly 30-40g of protein per meal, you’re going to be trending in the right direction, hitting those protein targets and feeling pretty good. The best and most effective way to do so? Eating good quality, high-protein foods. Here are some of my favorites:
Animal Protein (Chicken, Beef, Fish, Eggs)
Animal protein will provide the highest amount of protein per serving. Chicken and beef, for example, provide about 26g per serving, and salmon provides about 35g. Eggs are actually only about 6g each (so you’ll want to cook up a few!). Incorporating animal protein into at least 2 meals a day will certainly set you up for success in achieving your daily protein requirements.
Dairy (Yogurt, Milk, Cheese)
If dairy isn’t an issue for you and your gut, it too can add some high-quality protein into your diet. While the amount of protein in yogurt, milk and cheese will vary based on the source/brand/etc., it is a great way to add an extra ~10g or so of protein into each meal.
Rice + Beans
Rice and beans combined equate to ~10g of protein per serving. So, if you are a vegan or vegetarian (or not), this is a great way to get more protein into your diet. Add chicken, pork or beef on top, and you’ve got a solid 30+g of protein in your meal. Plus, who doesn’t love a burrito bowl?
Nuts, Seeds + Legumes
While nuts, seeds and legumes won’t provide the highest amount of protein per serving, adding them into a salad or trail mix or even bowl of cereal, is a fantastic way to keep those protein grams ticking up at each meal. Trail mix is also a great snack to pack when you’re heading outside for a day in the mountains!
Protein Powder, Bars + Packed Convenience Foods
Let’s face it, most of us simply do not have the time or energy to cook every meal, every day. And even if we did, we still might not hit our protein requirements. That’s why protein powders, bars and other convenience foods are a great addition. While it is important to read labels and ensure you are actually getting good quality protein - shakes, bars and foods like jerky, oatmeal and even pancakes(!) can add anywhere from 20-40g per serving.
Regardless of your preference in diet, opting for high-protein foods will help you feel better, perform better and recover better!
Learn more about protein and the other macronutrients (carbohydrates and fats) by downloading my free Macro Guide for Outdoor Athletes E-Book!
