Top 10 Protein Sources You Can Get Anywhere in the US

Both matter. Protein per 100 kcal helps manage calories and maximize satiety, but you still need enough total protein per meal (~25–40 g with ~2–3 g leucine) to stimulate muscle protein synthesis. Use high-density foods to hit targets without overshooting calories.

Whey isolate is higher in protein and lower in lactose and fats, making it more calorie-efficient and often easier on digestion. Both score PDCAAS = 1.0, but isolate typically offers better tolerance and density per scoop.

Rotate canned fish varieties. Light tuna a few times per week is generally fine; mix in salmon or sardines to diversify omega-3s and keep mercury lower. Drain well, season, and pair with veggies or whole grains for balance.

Combine complementary proteins (e.g., tofu with rice or quinoa, beans with dairy or eggs if included). Soy products already have high PDCAAS; adding grains or dairy further improves the amino acid profile and DIAAS in mixed meals.

Spread protein across the day (3–5 feedings) and include 25–40 g per meal, with one serving near training or in the evening. Casein-rich options like cottage cheese before bed can support overnight recovery.