100gr dada ayam rebus = 27gr protein 100gr dada ayam panggang = 29gr protein 100gr tenderloin steak

= 29 gr protein 100gr tuna = 28gr protein 1 butir telur = 7.3gr protein 1 putih telur = 3gr protein 1 serving (scoop) whey protein = 24gr protein 1 serving skim milk (250ml) = 8-9gr protein campuran protein+fat yg bagus: 1 slice keju kraft = 4gr protein 5gr fat 1 sendok makan skippy = 7gr protein, 17gr fat

kalo tahu, tempe alias soy jg berprotein, tapi ngandung estrogen. ga terlalu bagus buat pembentukan otot. *perlu diinget, kalo mau nambah berat badan tapi ga mau nambahin lemak, itu artinya menambah otot, dan otot baru berkembang kalo dikasih rangsangan + diet yg mencukupi