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Research shows that grazing on the nutrient instead of packing it all into one meal boosts protein synthesis (the muscle-growing process) by 25 percent! From snacks and protein powders to meats and veggies, there are a million sources of protein. To help you cut through the noise and identify the best bets for your diet, we've listed the best of the lot below.

This way you can simply jot down what sounds yummy to you, and add it to your shopping cart next time you hit up the grocery store.

And while you've got weight loss on the brain, be sure to check out our exclusive report, 20 Weight Loss Tricks You Haven't Tried!

PLUS: Are you or someone you know expecting a baby?

According to the USDA, while a 90 percent lean hamburger may average 10 grams of fat, a comparatively sized buffalo burger rings in at two grams of fat with 24 grams of protein, making it one of the leanest meats around.Amount of Protein: 26 g protein per 4 oz strip steak When it comes to steak or burgers, go grass-fed. Grass-fed beef is naturally leaner and has fewer calories than conventional meat: A lean seven-ounce conventional strip steak has 386 calories and 16 grams of fat.But a seven-ounce grass-fed strip steak has only 234 calories and five grams of fat.And all sources of protein are made up of organic compounds called amino acids.For this reason, people will often refer to amino acids as "the building blocks of protein." Though there are about 20 different types of amino acids, eight of them, which are collectively referred to as essential amino acids, must be supplied by the foods we eat.Your best bet is pork tenderloin: A University of Wisconsin Study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast.


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