Hardly an expert here but I know among our members we have some real phys monsters. Anyone be it civvie or serving, can share some hints and tips here with regard to fuelling the tanks. With everyone in lock down there couldn’t be a better time to get outside and train in the elements. Breathe in that fresh air and work your body. No one as any excuses for shoddy PRMC scores when normality resumes. A healthy balanced diet is required but if you want to capitalise on all this extra Phys time pay some attention to your protein intake. Protein builds your body. It creates muscle. It controls hunger. It's a win-win! Whether your goal is weight loss or muscle building, eating enough protein is key, but so is variety, since each kind has its own amino acid profile. To get you started Protein in an egg:6 g per 1 large egg Eggs are one of the most perfect high-protein foods: cheap, versatile, low-carb, and packed with branched-chain amino acids. Look for eggs fortified with extra omega-3 fatty acids to give your breakfast scramble an extra nutrient boost. Protein in Greek yogurt: 23 g per 8-oz. serving Greek yogurt has twice as much protein as other types of yogurt. It's also rich in calcium and probiotic bacteria, which is great for gut health. Look for plain varieties to keep calories—and your weight—in check. Protein in halibut: 23 g per 3-oz. serving Among white fish species, halibut reigns supreme when it comes to the protein you need to build muscle. Each 3-ounce serving also has a mere 2 grams of fat, making halibut an even better catch. Pacific halibut is generally considered a more sustainable choice than Atlantic. Protein in yellowfin tuna: 25 g per 3-oz. serving Tuna delivers a boatload of easily digested, high-quality protein. You'll also benefit from the healthy amount of vitamin B and the potent antioxidant selenium, making it a great nutrition choice. When possible, look for troll- or pole-caught tuna, which are considered the most sustainable options. Steak Protein in steak: 23 g per 3-oz. serving These leaner cuts of steak provide a fantastic 1 gram of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 gram of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts. Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so cook them quickly over high heat to medium-rare. Protein in turkey breast: 24 g per 3-oz. serving As with chicken, this big bird can flood your muscles with protein while keeping the calorie count low. Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free." Peanut butter Protein in peanut butter: 8 g per 2-tbsp serving Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department. Make sure to watch labels for sugar, though. Natural versions made from just peanuts are best—some stores even let you grind your own.