13 High-Protein Foods For Muscle Gain

April 20, 2019

High Protein Food Tip To Boost Muscle Growth

Are you ready to pump up those muscles and unleash your full potential? In my experience as a certified trainer with 10 years in the fitness industry, I’ve learned that nutrition plays a crucial role in achieving your muscle gain goals.

That’s why I’m excited to share this step-by-step guide on high protein foods to build muscle.

Protein is the building block your muscles need to grow and recover, and scientific research supports its effectiveness.

So, get ready to fuel your gains with a variety of delicious and nutritious foods. Let’s dive in and unlock the power of protein together.

13 Foods High in Protein

Here are 13 protein-rich foods to boost your muscle building efforts. To come up with this list, I spent two full days with a dietitian to go over all the scientific data available.

1. Chicken Breast (31 grams of protein per 100 grams)

Chicken breast is an excellent source of protein for athletes due to its impressive nutrient profile. Packed with high-quality protein and essential amino acids (EAA), chicken breast supports muscle growth, repair, and recovery after intense workouts [1].

In addition to being a lean protein option, it is low in fat and calories, making it ideal for athletes aiming to maintain or lose weight while meeting their protein needs.

Chicken breast also provides important vitamins and minerals, such as B vitamins, which are crucial for energy production and optimal athletic performance.

Whether grilled, baked, or added to salads or stir-fries, chicken breast offers versatility in meal preparation while delivering the protein punch that athletes require. So, fuel your muscles and satisfy your taste buds with this delicious and nutritious protein source.

2. Turkey Breast (29 grams of protein per 100 grams)

Turkey breast is a fantastic protein source for athletes, offering numerous benefits to support their fitness goals. With its high protein content and low fat content, turkey breast helps promote muscle growth, repair, and recovery.

It contains EAAs necessary for optimal muscle function and development [2].

Additionally, turkey breast is a rich source of vitamins and minerals like B vitamins, which play a crucial role in energy production and metabolism. The lean nature of turkey breast makes it an ideal choice for athletes who want to maintain or lose weight while still meeting their protein needs.

Incorporating turkey breast into meals, such as sandwiches, salads, or stir-fries, provides athletes with a flavorful, nutrient-dense protein option that supports their overall athletic performance and muscle health.

3. Lean Beef (26 grams of protein per 100 grams)

Lean beef is a highly beneficial protein source for athletes due to its impressive nutritional profile. Packed with high-quality protein, lean beef provides EAAs necessary for muscle growth, repair, and recovery.

It also contains important nutrients like iron and zinc, which are essential for maintaining optimal energy levels and supporting immune function [3].

Additionally, lean beef is a rich source of B vitamins, which play a vital role in energy metabolism and red blood cell production. The low-fat content of lean beef makes it a suitable choice for athletes looking to meet their protein requirements while managing their overall fat intake.

By incorporating lean beef into their diet, athletes can enjoy a delicious and nutrient-dense protein source that aids in muscle development, supports overall health, and contributes to their athletic performance.

4. Salmon (25 grams of protein per 100 grams)

Salmon is an exceptional protein source for athletes, offering numerous advantages for their overall performance and well-being. Rich in high-quality protein, salmon provides the essential amino acids needed for muscle growth, repair, and recovery [4].

What sets salmon apart is its abundance of omega-3 fatty acids, which possess anti-inflammatory properties and contribute to cardiovascular health. These fatty acids may aid in reducing exercise-induced inflammation and muscle soreness, promoting faster recovery.

Salmon is also a source of vitamin D, a nutrient crucial for bone health and immune function.

By incorporating salmon into their diet, athletes can enjoy a delicious protein source that not only supports muscle mass development but also provides additional health benefits, making it a valuable addition to their nutrition plan.

5. Tuna (30 grams of protein per 100 grams)

Tuna is a fantastic protein source for athletes, offering numerous benefits to support their performance and recovery. Packed with high-quality protein, tuna provides the EAAs necessary for muscle growth and repair.

It is also a rich source of omega-3 fatty acids, which have anti-inflammatory properties and may help reduce exercise-induced inflammation and muscle soreness [5].

Tuna is low in fat and calories, making it an ideal choice for athletes looking to maintain or lose weight while meeting their protein needs along with healthy fats. Additionally, tuna is a good source of vitamin D and B vitamins, which are essential for energy metabolism and overall health.

Whether enjoyed in sandwiches, salads, or as a sushi ingredient, tuna is a convenient and nutritious protein option that supports optimal athletic performance and muscle recovery.

6. Eggs (13 grams of protein per 100 grams)

Eggs are an exceptional protein source for athletes, offering a multitude of benefits to support their performance and recovery. Packed with high-quality protein, eggs provide all the EAAs required to repair and build muscle [6].

They are also rich in vitamins and minerals, including vitamin B12, which aids in energy production, and choline, which supports brain function and muscle control.

Additionally, eggs contain healthy fats and antioxidants that promote overall health and help reduce exercise-induced inflammation. The versatility of eggs makes them a convenient and accessible protein option for athletes, whether enjoyed scrambled, boiled, or added to various dishes.

Including eggs in your diet can provide a well-rounded protein source that fuels your muscles, supports your athletic goals, and contributes to your overall well-being.

7. Greek Yogurt (10 grams of protein per 100 grams)

Greek yogurt is a fantastic protein source for athletes, offering several advantages to support their performance and recovery. With a high protein content, Greek yogurt provides EAAs necessary to build muscle and repair it after workouts.

It is also rich in calcium, which promotes strong bones and supports muscle function [7].

Greek yogurt contains probiotics, beneficial bacteria that contribute to a healthy gut and improved digestion. Furthermore, it is a good source of vitamins and minerals like B12 and magnesium, which are important for energy production and muscle function.

Greek yogurt is a versatile ingredient that can be enjoyed on its own, used as a base for smoothies, or incorporated into recipes.

By incorporating Greek yogurt into their diet, athletes can benefit from a delicious and nutritious protein source that aids in muscle recovery, supports digestion, and contributes to their overall athletic performance.

8. Cottage Cheese (11 grams of protein per 100 grams)

Cottage cheese is an excellent protein source for athletes, providing several advantages to support their performance and recovery. With a high protein content, cottage cheese supplies the EAAs necessary for muscle repair and growth.

It is also rich in casein protein, a slow-digesting protein that provides a sustained release of amino acids to fuel muscle recovery over an extended period [8].

Cottage cheese is a good source of calcium, which plays a crucial role in muscle contraction and bone health. Additionally, it contains vitamins and minerals such as B vitamins and phosphorus, which are essential for energy production and optimal muscle function.

Cottage cheese is a versatile ingredient that can be enjoyed on its own, added to salads, or used as a topping for various dishes.

By including cottage cheese in their diet, athletes can benefit from a nutrient-dense protein source that supports muscle recovery, aids in bone health, and contributes to their overall athletic performance.

9. Quinoa (14 grams of protein per 100 grams)

Quinoa is a fantastic protein source for athletes, providing numerous benefits to support their performance and recovery. It is a complete protein, containing all the EAAs required to build muscle.

Quinoa is also rich in complex carbohydrates, which serve as a crucial energy source for athletes during intense workouts and competitions [9].

Additionally, quinoa is packed with fiber, aiding in digestion and promoting a healthy gut. It is a good source of iron, magnesium, and phosphorus, which are vital for oxygen transport, muscle function, and bone health.

Quinoa is a versatile grain that can be used in various dishes such as salads, stir-fries, and as a side dish. By incorporating quinoa into their diet, athletes can enjoy a nutritious protein source that supports muscle recovery, provides sustained energy, and contributes to their overall athletic performance.

10. Lentils (9 grams of protein per 100 grams)

Lentils are an excellent plant-based protein source for athletes, offering several benefits to support their performance and recovery. They are rich in protein, providing essential amino acids necessary for muscle repair and growth.

Lentils are also packed with complex carbohydrates, which supply a steady release of energy for prolonged workouts or competitions.

Additionally, lentils contain dietary fiber, supporting digestion and promoting a healthy gut [10].

They are a great source of iron, which plays a vital role in oxygen transport and overall energy production.

Lentils are versatile and can be incorporated into various dishes, including soups, salads, and stews. By including lentils in their diet, athletes can enjoy a nutritious protein source that aids in muscle recovery, provides sustained energy, and contributes to their overall athletic performance.

11. Chickpeas (19 grams of protein per 100 grams)

Chickpeas, also known as garbanzo beans, are a fantastic protein source for athletes, offering several benefits to support their performance and recovery. They are rich in protein, providing essential amino acids needed for muscle repair and growth.

Chickpeas are also high in complex carbohydrates, which supply long-lasting energy for sustained workouts and competitions.

Additionally, chickpeas are a good source of dietary fiber, promoting healthy digestion and satiety.

They contain important minerals such as iron, magnesium, and potassium, which are essential for muscle function and overall athletic performance [11].

Chickpeas can be incorporated into a variety of dishes, including salads, hummus, and stews. By including chickpeas in their diet, athletes can enjoy a nutrient-dense protein source that supports muscle recovery, provides sustained energy, and contributes to their overall athletic success.

12. Edamame (12 grams of protein per 100 grams)

Edamame, young soybeans, is a wonderful protein source for athletes, offering numerous benefits to support their performance and recovery. They are packed with protein, containing all the essential amino acids needed for muscle repair and growth.

Edamame is also rich in complex carbohydrates, providing sustained energy for intense workouts or competitions. Additionally, edamame is a good source of fiber, supporting healthy digestion and promoting feelings of fullness.

It is loaded with important vitamins and minerals, including folate, vitamin K, and manganese, which are essential for optimal athletic performance [12].

Edamame can be enjoyed as a snack, added to salads, or incorporated into stir-fries. By including edamame in their diet, athletes can benefit from a nutritious protein source that aids in muscle recovery, provides sustained energy, and contributes to their overall athletic success.

13 .Tofu (8 grams of protein per 100 grams)

Tofu, made from soybeans, is a fantastic protein source for athletes, offering several benefits to support their performance and recovery. It is rich in high-quality plant-based protein, providing essential amino acids necessary for muscle repair and growth.

Tofu is also low in saturated fat and cholesterol, making it a heart-healthy protein option with healthy fats. Additionally, tofu contains calcium, iron, and other important minerals that are crucial for bone health and optimal athletic performance [13].

It is a versatile ingredient that can be used in various dishes, such as stir-fries, salads, and smoothies. By incorporating tofu into their diet, athletes can enjoy a nutritious protein source that aids in muscle recovery, supports cardiovascular health, and contributes to their overall athletic success.

Why Should You Eat More Protein For Lean Muscle Mass?

Eating more protein is crucial to build muscle mass. Protein provides the essential building blocks needed for muscle repair and growth. By increasing your protein intake, you can enhance your body’s ability to recover from intense workouts and promote muscle development [14].

Protein also helps to regulate appetite and support weight management by promoting feelings of fullness. It boosts your metabolism, aiding in fat loss while preserving muscle mass.

Additionally, a higher protein intake has been linked to improved strength, power, and athletic performance. So, whether you’re a professional athlete or a fitness enthusiast, prioritizing high-protein foods in your diet is key to achieving your lean mass goals.

Are There Supplement Alternatives?

While protein-rich foods should be the primary source of protein in your diet, there are supplement alternatives available to complement your protein intake.

Protein supplements, such as whey or plant-based protein powders, can be convenient and effective options. They offer a quick and easy way to increase your protein intake, especially for individuals with busy lifestyles.

Additionally, protein bars and shakes can be a convenient on-the-go snack for post-workout recovery.

However, it’s important to remember that supplements should not replace whole foods entirely, as they may lack other essential nutrients found in natural sources.

Final Thoughts

While protein-rich foods should be the mainstay of your diet, there are supplement alternatives available to support your protein intake. Protein supplements can provide a convenient and effective way to boost your protein levels, particularly for those with busy lifestyles.

Here at Strive Challenge, our team has researched and tested dozens of protein supplements that can complement your diet and support your fitness goals. Be sure to check out our selection to find the right supplement for you.

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