Ask The Trainer #38 – Best Protein Sources


I am trying to figure out what is better. What protein do you advise to take in? Which animal protein, if any? Chicken, beef, pork, hormone free? Or vegetable, fruits, nuts or protein powder, whey, soy, casein, vegetarian?

Thank you,


Your ability to gain muscle has as much to do with what you eat as it does with how hard you push yourself in the gym.

Obviously, eating the best protein sources will also help. A key thing about building muscle is that it requires complete proteins (found mainly in animal sources).

Other Complete Proteins

Whole Eggs provide excellent protein content with 6 to 8 grams per egg. They’re also rich in vitamins, zinc, iron, and calcium. Arguably, this makes them one of the most complete muscle building foods out there.

Chicken Breasts are great too. For every 100 grams, you get 30 grams of protein, and with minimal fat. They are relatively inexpensive, easy to cook and can be served in many different styles.

Grass-Fed Beef is not only loaded with an awesome amino acid profile, it’s high in omega-3 fatty acids. Furthermore, it’s also higher in good unsaturated fats, loaded with 400% more of vitamin A (as beta-carotene), and vitamin E. Grass-fed is healthier for the heart than the typical grain-fed beef you’ll find in your local grocery store.

Turkey isn’t just for Thanksgiving. Unfortunately, many people under-appreciated this great muscle-building food, even though it’s a fantastic source of protein. Plus, it’s a good source of 11 vitamins and minerals. Besides, turkey also packs selenium, which, according to some studies, may help prevent some types of cancer.

Wild Salmon is a potent source of protein that also packs a powerful punch of omega-3 fatty acids. This two-pronged attack will aid your lean-muscle dreams. Furthermore, studies show it may help speed up your metabolism for faster results.

Cottage Cheese can pack 28 grams of protein in just one cup. For example, it’s particularly high in Casein. This is a slow-digesting protein that’s most beneficial to ingest at night before bed.

Whey Protein a fast-absorbing protein that’s best pre and post workout. Notably, it contains amino acids critical to building and maintaining muscle – the Branched Chains (BCAAs). Since these amino acids reach the bloodstream quickly, whey protein can increase protein synthesis.

Biological Value

Whey protein’s high biological value is the best thing about it. This is a measurement given to nutrients as to how efficiently our bodies absorb and use them.

For the record, my favorite is EFX Sports protein powders. They use a low-heat drying process in the manufacturing of there proteins to protect valuable fractions from becoming altered, thereby reducing their effectiveness.

I hope this information helps answer your question!

Prove ‘Em Wrong,
Chad Shaw

Have A Question For Chad?

Just click the button below.