Types of Proteins, Fats & Carbs

Protein Sources and Leaner Swaps

• Protein supports recovery, muscle gain, and muscle maintenance.

• Common high-protein foods include: steak, fish (including tuna), lean minced meat, chicken, low-fat cheese, cottage cheese, edamame, tempeh, tofu, protein powders, Greek yogurt & egg whites.

• Meat cuts are not interchangeable: Ribeye (100 g): 290 calories, 24 g protein, 22 g fat | vs | Rump steak (100 g): 190 calories, 30 g protein, 7 g fat

• Mince also varies a lot: Extra lean beef mince (100 g): 137 calories, 21 g protein, 5 g fat | vs | Regular/three-star mince (100 g): 254 calories, 17 g protein, 20 g fat

• Chicken cuts differ too: Chicken breast (100 g): 165 calories | vs | Chicken thigh (100 g): 209 calories

• When swapping proteins, check the cut and fat content, not just the food category.

Carbohydrate Sources and Volume

• Carbohydrates provide energy for training, and this helps to to build muscle and even preserve muscle during a deficit.

• Common carb sources include: white rice, brown rice, oats, pasta, fruit such as bananas and apples, beans, potatoes, breads and wraps, and noodles.

• Carb choices should match the phase you are in. For instance, pumpkin is very low in calories and carbs, so it is useful when you need a lot of food volume in a deficit, and rice is a strong option for an improvement or building phase because it has less volume making it easier to eat more.

• High-volume, low-calorie carbs are useful when hunger is high; more calorie-dense carb choices are better when you need to eat more total energy.

Fat Sources and Calorie Density

• Fats are essential for hormonal health and nutrient absorption. They are especially important for female hormonal function and cycle health.

• Fats make foods satiating and help regulate blood glucose spikes, so including them consistently throughout the day is key.

• Common fat sources include: olive oil, avocado, nuts and seeds, nut butters, butter, shredded coconut, oils, fatty cuts of meat, salmon, and egg yokes.

• Fat is calorie-dense, so portion size matters. For instance, 1 tablespoon olive oil: 135 calories

Key Takeaway

• Protein, carbs, and fats all found in multiple food sources, but those sources are not nutritionally equal.

• The best choice depends on the goal, the phase of training or dieting, and how much volume or calories are needed.

• When shopping or swapping foods, compare the actual macros and calories rather than assuming all foods in the same category are equivalent.