10 High-Protein Foods That Will Improve Your Muscle Tone

by Estelle Low
FOOD  |  November 15, 2018
  • You need protein for nice, strong muscles
    1 / 11 You need protein for nice, strong muscles

    A female adult needs about 60g of protein a day. Post-workout, protein is essential for repairing and building muscles. Consuming enough protein also helps to give your muscles a nice definition.

    Don’t know what to pick up from the supermarket? Susie Parker-Simmons, a sports dietitian from the United States Olympic Committee recommends these high-protein foods that are and low in saturated fat.

    Photos: 123rf.com

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  • Beef (lean cut)
    2 / 11 Beef (lean cut)

    27g protein per 100g of top sirloin steak, broiled

    Go for lean cuts such as round roast, sirloin tip side steak, top round roast, and top sirloin steak. Fatter cuts include filet mignon, T-bone and rib-eye steak.

    (Also read: 7 High-Protein Snacks To Fuel Your Workouts Right)

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  • Lamb, with trimmed fat
    3 / 11 Lamb, with trimmed fat

    25g protein per 100g

    Besides being rich in protein, lamb and beef are also great sources of iron.

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  • Skinless chicken breast
    4 / 11 Skinless chicken breast

    31g protein per 100g

    Chicken breasts are power-packed with protein and easy to prepare, that’s why you often see them in people’s lunchboxes.

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  • Salmon
    5 / 11 Salmon

    22g protein per 100g

    Oily fish like salmon is high in omega-3 fatty acids that has been shown to improve overall health and prevent diseases.

    (Also read: Is Farmed Salmon or Wild Salmon Healthier?)

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  • Sea bass
    6 / 11 Sea bass

    24g protein per 100g (one fillet)

    White-fleshed fish like sea bass are lower in fat than any other source of animal protein.

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  • Milk
    7 / 11 Milk

    8g protein per 250ml

    Don’t underestimate the amount of protein in milk. Drink two cups, and you would meet the required protein intake for a meal; not to mention, three-quarters of your calcium requirement.

    Try Australia’s A2 Milk which is gentler on the tummy.

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  • Eggs
    8 / 11 Eggs

    6g protein per large egg (46g)

    Every gym rat’s must-have, eggs are so versatile, you can eat them every day. Hard-boiled, soft-boiled, poached, scrambled, omelette, sunny side up… the options are endless!

    (Also read: 8 Interesting Ways to Enjoy Your Breakfast Eggs)

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  • Chickpeas
    9 / 11 Chickpeas

    19g protein per 100g

    Legumes such as chickpeas have plenty of protein, and fibre too.

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  • Tofu
    10 / 11 Tofu

    8g protein per 100g

    A fab option for vegetarians, tofu can be cooked in many ways – steamed, stir-fried, added to soups – to suit your palate.

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  • Tempeh
    11 / 11 Tempeh

    19g protein per 100g

    This fermented soya product is commonly found in Indonesian dishes. To make your own, marinade the tempeh with soya sauce, vinegar, citrus juice and honey. Leave it for a few hours to overnight, then pan-fry the strips till the edges turn brown and crispy.

    (Also read: 7 Of The Best Protein Sources For Vegetarians)

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