eggs protein

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The Best Choice for Those Who Work Out a Lot
What they are: Eggs

How much protein you get: One large egg has 6 grams of protein (about 12 percent of the recommended daily value).

Why they're great: Eggs are another perfect, complete protein, with all the amino acids your body needs, says Schmitt. What's more, they contain vitamin B12, which is involved in processes like fat breakdown, muscle contraction and promoting a healthy metabolism.

One more thing: Most of an egg's protein is found in the white, but don't toss the yolks, says Schmitt. That's where you'll find vitamins A, B12 and D, as well as calcium, folate and omega-3s. (And you know that eating an egg a day won't have any ill effects on your cholesterol level.)