One of the great sources of protein eaten by bodybuilders for decades is egg whites.  Consuming egg whites can be tricky and risky, first you have to crack all the eggs, get rid of the yolk, and put them in a glass to drink also with the risk of getting sick if the eggs are [...]

Allot of people who are a bit hard up at the moment tell me their diet is suffering because they can’t afford the good foods, this shouldn’t be a problem even when times are hard there is no reason you can’t get good sources of protein.  Below is a list of cheap good quality protein [...]

In London there are tons of great restaurants but here are a few great ones to get in those high protein meals, most of these restaurants are walking distance from Personal training studios W10.
Nandos – Nandos serve great tasting, well cooked, high protein chicken.  You can pick your chicken sizes and I can promise you [...]

Depending on if you want them to taste nice there are 2 different answers to this question.  If you want the healthiest quickest option but are solely eating them for nutritional value then cracking them scooping out the yolk and swallowing the whites is a great option.  Check the eggs are good quality and salmonella [...]

You would think that protein bars were healthy as they are created for fitness and muscle building benefits, yet actually they are normally coated in chocolate or sugar which means they are often high in fat.  They do contain high amounts of protein great for building muscle but for losing weight they can cause problems. [...]

Pre workout meals – Bananas, Protein Shakes, Protein Bars
The worst thing you can do is go into a workout with no energy, that is why it is so important to get a good pre workout meal.  The examples above are the best pre workout meals I have found through experience over the years.  You want [...]

Protein utilization (NPU) refers to the rate at which protein is absorbed into the blood stream. Why do I need to know about this? This tells you which proteins are best absorbed by the body so you can see which foods deliver protein to your muscle the most directly.

Food NPU

Eggs 88%
Fish [...]

The best time to take protein shakes is directly after your workout or during your workout bit by bit.  I tend to take my protein shake directly after my workout so it hits the muscles straight away and can start the repair process when the muscle really needs it.  Taking a protein shake during your [...]

Canned salmon/tuna/chicken
Canned vegetables green beans/tomatoes/chickpeas
Fresh fruit
Canned fruit
Low fat cheese
Nuts
Whole wheat bread
Lean meat chicken breast,roast beef,turkey slices

The above are high protein foods that don’t need cooking and can be used in your main meals or throughout the day to snack on keeping your protein level higher.  They require no preparation so on those days you are [...]

Conventional diet guidelines suggest that you get your protein from fish and meat, vegetarians however can get equal amounts of protein from eating plant protein sources. 

Protein in Legumes
Kidney Beans, Lentils, Lima Beans, Soybeans
Protein in nuts
Almonds, Cashews, Hemp seeds, Sesame seeds, Pumpkin seeds, Sunflower seeds, Walnuts
Protein in Grains
Barley, Brown Rice, Millet, Oatmeal, Wheat, Wild rice
Protein in [...]