Protein is the most important intake that a bodybuilder can have to build new muscle tissue. Proteins are used to rebuild and renew muscle tissues, but if the body is short of carbohydrates, protein is used instead of carbohydrates for energy. This is why a good balance of carbohydrates, proteins and fats should be maintained in all meals – to ensure they all get used for their designated job.
Use the table below to find sources of protein you like or are easily available.
Other goods sources of protein include nuts, seeds, beans, peas, lentils, soy products and yeast.
| Food Source | Protein (grams) | Carbohydrates (grams) |
| Egg (1 Medium Size) | 6 | 0 |
| Milk (1 Glass) | 6.3 | 8 |
| Milk (1 Pint) | 6.3 | 24 |
| Soya Milk Plain (200ml) | 19 | 1.6 |
| Tofu | 6 | 0.8 |
| Low-Fat Yoghurt | 8 | 10 |
| Fish | 8 | 10 |
| Cheese Cheddar 100g | 21 | 0.1 |
| Roast Beef (100g) | 25 | 0 |
| Roast Chicken (100g) | 28 | 0 |
| Other Meats | 25 | 0 |
| Sausages (100g) | 25 | 13 |
| Bacon (100g) | 12 | 0 |
| Ham (100g) | 25 | 0 |
| Beefburgers (100g) | 18 | 6 |
| Corned Beef (100g) | 25 | 0 |
| Luncheon Meat (100g) | 13 | 5.5 |
| Meat Paste (100g) | 15 | 3 |
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