Best Protein Sources Ranked for Muscle Growth

Introduction to Protein Quality and Importance00:00

People often claim to eat 300 grams of protein per day, but it's mostly peanut butter and bread, resulting in only 60g of high-quality protein, which is too little for most trying hardcore fitness.

Protein is critical for gains; aim for about a gram per pound per day, split into four or five evenly spaced meals with lots of protein. Protein quality depends on the source.

Video Overview and App Plug00:30

Ranking top protein sources in real foods for muscle building. Complete exploration of where to get most protein, where less, and where never.

RP Diet Coach app available on all major app stores for sorting protein, meals, sources; upload food picture for instant protein count.

Rank 1: Dairy Proteins (Whey, Casein, Milks, Yogurts, Cheese)02:01

Top four ranks are all amazing, but dairy is rank one: whey protein, casein, milks, yogurts, cheese, kefir (Russian for cultured milk), skyr (Icelandic Greek yogurt), Greek yogurt.

Dairy has highest quality protein known (whey, casein). Milk's purpose is to grow calf into cow—anabolism, creation of new tissue; curated by evolution to make you jacked. Modify carbs/fats for winning macros.

Rely most on: whey isolate, non-fat Greek yogurt, skyr (high protein, low carb/fat, huge protein per calorie, super filling, easy digestion unless milk allergy/lactose intolerant). Amazing post/pre/intraworkout, any meal. Casein (powders, excellent flavors, creamier/thicker than whey, slow digesting—great for 6-hour breaks or bedtime).