Best Sources of Protein: Top 50 Foods From a Sports Dietitian
Protein is a key nutrient for athletes of all levels. It supports muscle repair, recovery, training adaptations, and overall performance. As a sports dietitian, I’m often asked which protein sources are “best” and how much protein athletes actually need.
The short answer: there is no single best protein food. A variety of high-quality protein sources, spread throughout the day, helps athletes meet their needs in a practical and sustainable way.
Below is a comprehensive list of the top 50 protein-rich foods, along with guidance on daily protein requirements, protein timing, and distribution for optimal athletic performance.
Top 50 High-Protein Foods
Animal-Based Protein Sources
Chicken breast (100 g): 31 g protein
Turkey breast (100 g): 29 g
Lean beef (100 g): 31 g
Pork tenderloin (100 g): 26 g
Pork chops (100 g): 26 g
Bison (100 g): 29 g
Venison (100 g): 30 g
Duck (100 g): 20 g
Ostrich meat (100 g): 28 g
Wild game (100 g): 30 g
Fish and Seafood Protein Sources
Tuna, cooked (100 g): 30 g
Salmon (100 g): 25 g
Shrimp (100 g): 24 g
Sardines (100 g): 23 g
Mackerel (100 g): 20 g
Crab (100 g): 19 g
Lobster (100 g): 19 g
Octopus (100 g): 30 g
Eggs and Dairy Protein Sources
Egg (1 large): 6 g
Cottage cheese (1 cup): 28 g
Greek yogurt (1 cup): 20 g
Milk (1 cup): 8 g
Skim milk powder (100 g): 36 g
Swiss cheese (100 g): 27 g
Hard cheese (e.g., Parmesan, 100 g): 38 g
Ricotta cheese (100 g): 11 g
Feta cheese (100 g): 14 g
Yogurt cheese (100 g): 11 g
Coturnix quail (100 g): 29 g
Plant-Based Protein Sources
Lentils, cooked (1 cup): 18 g
Chickpeas, cooked (1 cup): 15 g
Black beans, cooked (1 cup): 15 g
Quinoa, cooked (1 cup): 8 g
Tofu (100 g): 17 g
Tempeh (100 g): 19 g
Seitan (100 g): 25 g
Soy milk (1 cup): 8 g
Soya nuts (100 g): 40 g
Nutritional yeast (30 g): 8 g
Nuts, Seeds, and Spreads
Peanuts (100 g): 25 g
Almonds (100 g): 21 g
Hemp seeds (30 g): 9.5 g
Pumpkin seeds (30 g): 9 g
Sunflower seeds (30 g): 6 g
Chia seeds (30 g): 5 g
Almond butter (2 tbsp): 7 g
Protein Supplements and Convenience Foods
Whey protein powder (30 g): 24 g
Casein protein powder (30 g): 24 g
Pea protein powder (30 g): 27 g
Protein bars (average per bar): ~20 g
How Much Protein Do Athletes Need?
A common question athletes ask is: “How much protein should I eat per day?”
Current evidence suggests most athletes benefit from 1.2–2.0 g of protein per kilogram of body weight per day, depending on training intensity, sport, and goals.
Example:
A 70 kg (154 lb) athlete would need approximately 84–140 g of protein daily.
From a sports dietitian’s perspective, total daily intake matters most, but how you spread protein across the day also plays an important role.
Not sure how much protein you actually need?
Schedule a free discovery call to discuss your training, goals, and current nutrition, to discuss how personalized sports nutrition support could help your performance.
Why Protein Distribution Matters for Athletes
Research shows that spreading protein intake evenly throughout the day improves muscle protein synthesis. Most athletes benefit from 20–30 g of protein per meal or snack, consumed across 4–5 eating occasions (meals and snacks)
This approach:
Supports muscle repair and recovery
Helps maintain lean mass during heavy training
Is easier on digestion than very large protein doses at once
Protein Timing for Training and Recovery
For recreational exercisers, strict protein timing is not essential. However, competitive and high-volume athletes may benefit from being more intentional.
A practical guideline:
Consume protein within about 2 hours after training
Pair protein with carbohydrates to support muscle repair and glycogen replenishment
This can come from regular food (meals or snacks) or protein supplements when food access is limited.
Are Protein Supplements Necessary?
Protein powders and bars can be helpful convenience tools, especially around training or during travel. That said, they are not required for performance.
From a sports dietitian’s standpoint:
Whole foods should form the foundation of protein intake
Supplements can fill gaps when needed
More protein is not always better, intake should match training demands
Final Words
Protein is an essential part of an athlete’s nutrition plan, but it doesn’t need to be complicated. By choosing from a wide range of high-protein foods, spreading intake across the day, and aligning protein intake with training, athletes can support recovery and performance effectively.
If you’re unsure how much protein you need or which sources best fit your sport, schedule, or preferences, working with a sports dietitian can help you create a personalized and sustainable approach.
Hope this helped!
Maria Tanielian
Registered Dietitian/Nutritionniste
IOC Diploma in Sports Nutrition
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856
Studies Worth Reading With An Open Mind
Cintineo, H., Arent, M., António, J., & Arent, S. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in Nutrition, 5. https://doi.org/10.3389/fnut.2018.00083
Egan, B. (2016). Protein intake for athletes and active adults: current concepts and controversies. Nutrition Bulletin, 41(3), 202-213. https://doi.org/10.1111/nbu.12215
Gillen, J., Trommelen, J., Wardenaar, F., Brinkmans, N., Versteegen, J., Jonvik, K., … & Loon, L. (2017). Dietary protein intake and distribution patterns of well-trained dutch athletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(2), 105-114. https://doi.org/10.1123/ijsnem.2016-0154
Moore, D., Robinson, M., Fry, J., Tang, J., Glover, E., Wilkinson, S., … & Phillips, S. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), 161-168. https://doi.org/10.3945/ajcn.2008.26401
