If you’re in training, then you know how important protein is for recovery and energy. However, do you know which types of protein are best for your body? Here are some sources of the protein that you need to repair, build muscle, and keep your body operating properly when you’re training.

Wild-Caught Fish

Animal proteins, including fish, are complete proteins, meaning they have the essential amino acids that the body needs to perform correctly. Wild fatty fish, such as salmon, also have heart- and brain-healthy omega-3 fatty acids.

Three ounces of wild-caught salmon has about 19 grams of protein and only about 175 calories. Wild fish is better than farm-raised because farmed fish are not fed their natural diets, so they are often sick or they don’t contain the same quality of nutrients as wild fish.

Chicken

Chicken is a lean meat that is very beneficial to athletes, as long as it isn’t fried. It has the amino acids that the body requires and it’s easy for the body to digest.

100 grams of chicken yields approximately 27 grams of protein and about 237 calories. When buying chicken, look for organic, cage-free varieties.

Whey Protein

Whey is a byproduct of cheese and casein manufacturing that has an abundance of protein in it. Most protein powders, like those found at Myprotein, feature whey protein because it promotes the development of lean muscle mass and improves muscle protein synthesis.

Whey contains essential amino acids, along with branched-chain amino acids like:

• Leucine
• Isoleucine
• Valine

It also has glutamine in it that aids muscle recovery after a hard workout session and boosts your immune system. Look for whey produced from grass-fed cows that are hormone and antibiotic-free.

Nuts and Seeds

If you want a healthy snack, then try eating some almonds, peanuts (yes, technically it’s a legume, not a nut), or pepitas, which are seeds from select varieties of pumpkins.

A one-ounce serving yields 6.4 grams, 7g, and 9g of protein respectfully, and they are all under 200 calories per serving.

Quinoa

If you’re looking for a good source of plant-based protein, then this superfood, or supergrain, pronounced Keen-wah, should be on your menu. Quinoa is high in both fiber and protein while being low in calories. It’s a whole grain that is naturally gluten-free.

It cooks like rice and can be eaten in soups, salads and many other dishes. A half-cup of Quinoa yields 14g of protein, 6g of fiber, and only has about 110 calories. It’s also low-glycemic. Even if you don’t workout, this is a great food staple.

While protein is a must for all athletes, it is also necessary for non-athletes too. Protein helps cells function, makes up the structure of the body, and regulates the body’s tissues and organs as well.

Although there are other sources of protein, such as red meat, this list of sources is easily digestible and have fewer calories than meat. Consume sources of protein throughout the day to keep your muscles healthy and your body working as it should.