Top Natural Protein Sources

You need protein to build and repair damaged muscle tissues and cells, to produce hormones and enzymes and to regulate processes such as nutrient transportation and muscle contractions. 

Some of the Top Natural Protein Sources are:

1.  Cheese

   Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
   32g	9g	1g protein per 4.7 calories

   
   
2. Tofu

   Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
   7g	6g	1g protein per 7.4 calories

   
   
3. Beans (Mature Soy Beans)

   Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
   17g	29g	1g protein per 10.4 calories

   
   
4. Yogurt, Milk, and Soymilk

   Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
   6g	14g	1g protein per 18 calories

   1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
   
   
5. Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

   Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
   33g	9g	1g protein per 15.8 calories

   Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).                  

   
   

   
   
   Conclusion:While protein is vital for optimal muscle growth and recovery, you also need adequate amounts of carbohydrates, fats, vitamins and minerals. Many athletes and those looking to build muscle also look to protein shakes and supplements and while these can help boost your protein intake, they aren't necessary if you're already consuming a wide range of protein-based foods.