ATHLEAN-X Guide to Proteins

Protein – A Muscle-Building Must

Simply put, protein is the most important macronutrient for muscle synthesis and growth.

A diet high in lean protein will leave you feeling more satisfied and give your body the important elements it needs to recover from intense workouts. The essential amino acids, found only in protein sources, are essential for a reason!

If you’re looking to build muscle, you’ll want to make 100% sure you are getting enough protein in your diet. How much do you need? This is a point of contention.

Some believe that .5 – .75g of protein per lb of bodyweight per day is plenty to meet your protein synthesis needs, while other strength coaches and athletes will argue that you can’t achieve peak performance without a higher range of 1- 1.5 g. Much research has supported both of these opinions, and I would say it’s something you’re going to have to experiment with to find the sweet spot for you.

protein sources in food meat and vegetarian

It’s important to note that quality lean proteins come in both animal and plant-based forms including meats, dairy, nuts and some grains and vegetables. It’s absolutely possible to hit your protein goals on a vegetarian or vegan diet, but it will be all the more important that you track your intake and know your protein sources well.

Quality lean proteins come in both animal and plant-based forms including meats, dairy, nuts and some grains and vegetables.

Athletes, bodybuilders and anyone with a commitment to strength training know that hitting their protein minimum each day is a critical element when it comes to making muscle gains.

You can get all of your daily protein needs met through foods without additional supplementation. However, some athletes, bodybuilders and other people with a commitment to strength training choose to use protein supplements (like PRO-30G) for ease of ensuring they hit their daily protein targets and because it provides a consistent high quality protein intake.

Great high quality sources of lean protein include:


  • Scrambled Egg Whites
  • Chilean Sea Bass
  • Grilled Chicken
  • Egg White Omelet
  • Canned Tuna in Water
  • Grilled Ahi Tuna Steak
  • Cajun Chicken Breast
  • Sashimi
  • Citrus Grilled Chicken
  • Grilled Salmon
  • Grilled Pork Chop
  • Salsa Chicken Breast
  • Grilled Oregano Chicken
  • Top Round Steak
  • Grilled Sirloin Steak
  • Egg White Souffle
  • Roasted Turkey Breast
  • Lox
  • Canned Salmon in Water
  • Chicken Soup
  • Lemon Filet of Sole
  • Baked Chicken
  • Teriyaki Salmon
  • Grilled Halibut Steak
  • Turkey Sausage
  • Grilled Shrimp
  • Tuna Fish Salad
  • Broiled Scallops
  • Turkey Burger


  • Skim Milk
  • Protein Bar
  • Lite Yogurt
  • RX-2 Protein Powder
  • Cheese Wedge
  • Low Fat String Cheese
  • Greek Yogurt
  • Frozen Yogurt
  • 1% Cottage Cheese
  • Fat Free Mozzarella


  • Vegetarian Protein Bar
  • Peanut Butter
  • Small Bag of Mixed Nuts
  • Hummus Dip
  • Kashi Go Lean Cereal
  • Kashi Heart to Heart Cereal
  • Navy Beans
  • Bean Soup
  • Lentils
  • Small Bag of Almonds
  • Handful of Walnuts
  • Chestnuts
  • Tofu
  • Tempeh
  • Veggie Burger