We all know how important protein is for our muscle's development. Those bodybuilders aiming to grow their muscles or even those whom simply wish to shape and tone their bodies require a set amout of protein every day within their diets.
One effective source is Almonds. A big bunch of almonds is enough protein, energy and good fats to last you for a good 1 or 2 hours before you get time to prepare yourself another meal. Almonds have as much protein, ounce for ounce, as red meat, however without the cholesterol.
Here are the main nutrients in one ounce of almonds (a small-size handful):
166 calories 6g of protein 14g of fat -90% unsaturated 4g of fiber (the highest fiber content of any nut or seed) - unblanched 80 milligrams of calcium 1.4 milligrams of zinc 1 milligram of iron 6.7 milligrams of vitamin E some B-vitamins, minerals, and selenium 
Mark Machaalani is the co-founder of the best online 
