5 Protein Staples To Level Up Your Gym Gains | Sports Dietitian Approved

Struggling to hit protein?
Or want to do better by knowing better?

It is no secret that protein is one of the cornerstones of nutrition: both theoretically and practically. Protein is fundamental to good health, performance, and effective weight management.

Luckily protein is popular and not feared. Unluckily, alot more people than you would expect are actually not that well versed in protein consumption and struggle to know what and how to eat to achieve the correct levels.

In today’s short n sweet blog post, I share 5 protein staples that will help you go from Protein Zero to Protein Hero!

Protein Staple #1: Meat ​

Meat has protein? Duh, right? 

Well, despite the fact that it is commonsense and well known, this list would be a poor one if I didnt start by reinforcing the fact that meat-based foods are powerhouses of protein provision.

Whether that is red meat (such as beef, lamb, or pork) or poultry (such as chicken and turkey), meat will cover you when it comes to protein intake. 

Protein Staple #2: Fish ​

I honestly could have included this as part of meat as fish is basically meat of the seas but I understand alot of people cateogrise it as a food of it’s own so here we are.

Fish has the same protein perks as meat above, while also being a great potential source of omega 3 fatty acids (eg with fish such as salmon and sardines, to name 2).

Quick simply, you can not go wrong with fish and seafood. This is all the more relevant when you consider there are so many options out there - from super affordable to expensive.

Protein Staple #3: Eggs ​

Unique category of it’s own, eggs stand alone as natures protein ball.

Egg’s have been touted as one of the highest (if not #1) quality protein sources available so including some eggs in your diet is going to always be good practice.

So grab a dozen and start including it in meals or making egg based meals. Your macro balance will not regret it.

Protein Staple #4: Dairy ​

Dairy I say that cheese is healthy for you? Well I just did and I would be correct.

Cheese, yoghurt, and milk are a great source of protein as well as being unique in that they also provide some key nutrients that are seldom found elsewhere: calcium.

These days you even have high protein yoghurts which are a cheat code when it comes to optimizing protein - perfect for a snack. 

Protein Staple #5: Soy Plant Protein ​

Last but definitely not least, we have a vegan friendly option on the list for those of you on plant based diets (or those who like to balance their nutrition with plant based eating - like what I do). 

Soy based plant protein is particularly great because it’s a complete protein and has more protein per weight compared some other plant based protein.

However, there are other plant based protein foods that are also great such as Quorn based products (Mycoprotein) or even the classic beans and chickpeas side of things. 

Recap

There you go!

Now you are equipped with the knowledge of 5 protein food staples that will help you achieve more with your food game. 

There is an option in this list for everyone to be covered so pick and choose what you will introduce into your diet next.

However, before I leave you…I do want to ask you some things because maybe you need someone you be your guide on this journey…

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.

I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian

Interested in learning more? 

Simply email me at: [email protected] to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Coach Aleksa 

Brisbane Sports Dietitian and Nutritionist