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The best sources of protein

Knowing your protein requirements is only half of the battle; you also need to be aware of the best sources to find protein.


While protein supplements can be useful, adopting a ‘food-first’ approach to your nutrition is vital to ensure you’re consuming a wide variety of nutrients to maximise your health and performance.


Here we share a list of some of the best food sources for protein.

Plant protein:

  • Tofu

  • Tempeh

  • Quinoa

  • Buckwheat

  • Beans *

  • Lentils *

  • Chickpeas *

* These are plant-based sources missing some amino acids. Combine different plant sources to make complete proteins (e.g. kidney beans with wholegrain rice)

Animal proteins:

  • Chicken

  • Turkey

  • Beef

  • Eggs

  • Salmon

  • Greek yoghurt

  • Halibut

  • Tuna

  • King prawns

Plant and Animal protein sources

INTRA Performance Group is a global consultancy with a rich heritage of providing performance nutrition services within elite sport, entertainment and business - maintaining a portfolio of Europe's top performers and organisations.

INTRA Performance Group is the leading organisation in elite football nutrition. We have worked with more than 30 different nationalities across elite football, with significant Champions League and World Cup experience, through to Championship and Division 1.

To have a remote consultation with INTRA Performance Group, and learn more about personalised performance nutrition for elite football, please get in touch with us at


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