14 Best high-protein food to build muscles

muscle building high-protein foods
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Why protein is important for your body?

Protein should always be a part of your diet, but it becomes much more important if you want to gain muscle. Though exercise is the catalyst for your newfound gains, the real muscle-building happens in the kitchen. Your progress will stop if you don’t get the correct nutrition. There are some superfoods packed in protein that can help you grow muscle! It’s time to start meal planning when you’ve determined how much protein you should consume daily to gain muscle mass.

A person must consume carbohydrates in addition to protein in order to maintain glycogen levels and prevent exhaustion. Maintaining energy levels, recovering from exercise, and gaining muscle can all be achieved with the appropriate diet. Protein intake of up to 3 g per kg of body weight per day may benefit individuals engaging in high-intensity resistance training.

People also require adequate glucose intake in order to maximize muscle growth. During exercise, carbohydrates assist prevent exhaustion by replenishing glycogen stores in the muscles and liver. Vitamins, minerals, and healthy fats are essential components of any diet that will support any type of exercise, including resistance training. Additionally, they need to confirm that they are getting enough water.

Muscle-building high-protein food

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There are 8 g of protein in every 8 ounces of skimmed or 1% fat milk and 13 g of protein in every 8 ounces of high protein milk. After exercise, milk can be a good option for those who can afford it. Calcium, which is necessary for strong bones, is also found in milk. A combination of fats, carbohydrates, and protein can be found in cow’s milk. Milk has proteins that digest quickly, just like other dairy products. Research says that when coupled with resistance training, cow’s milk consumption may help support lean muscle mass and strength.

Chicken breasts

Chicken breasts are a great source of high-quality protein, and they’re easy to prepare and delicious. That’s why all the gym-going people are full of them. In addition to having the B vitamins B6 and niacin, which also help your body function properly during exercise, each chicken breast has about 26g of protein. 

Greek yogurt

Milk has a nutritious blend in it. A reliable source of casein protein, which digests slowly, and whey protein, which digests quickly. But dairy products aren’t made equally. The protein content of Greek yogurt, for instance, is typically about twice that of regular yogurt.

Tuna fish

This popular fish has an exceptionally high 20g of protein per 85g serving, and a large amount of omega-3 fatty acids, which support brain function and muscle health. This may be beneficial for older adults. because it could help slow the loss of muscle mass and strength that occurs with age.

It also contains A and B vitamins, including niacin, B6, and B12, making it one of the best high-protein foods for muscle building. Tuna contains nearly 20 grams of protein per 3-ounce (85-g) serving. It also has high amounts of vitamin A and several B vitamins, such as B12, niacin, and B6. These nutrients are important for optimal health, energy, and exercise performance. 


Seeds are a suitable source of healthy fats, fiber, and minerals such as magnesium and zinc. A half-cup of roasted sunflower seeds contains just under 14 g of protein, while a half-cup of roasted pumpkin and squash seeds contains around 18 g of protein. People can eat seeds as a snack or sprinkle them on breakfasts, salads, or vegetables.


Half a cup (86 g) of cooked soybeans contains 16g of protein and healthy unsaturated fats. They’re also a good source of several vitamins and minerals, such as vitamin K, Iron, and phosphorus. Iron Plays an important role in the function of organs, bones, and muscle building. It’s used to store and transport oxygen in your blood and muscles. 


Lentils contain 9 grams of protein per half-cup and a range of amino acids. They are the best source of fiber, carbohydrates, vitamins, and minerals. Lentils provide a protein source for people on a plant-based diet and someone can achieve a balanced amino acid profile by combining lentils with a whole grain such as brown rice.


Peanuts contain a healthy mix of protein, carbs, and fat, with a 75g serving packing in 17g of protein, 16g of carbs, and a large helping of unsaturated fat. They’re also calorie-dense, so could be a great choice for you if you’re looking to add calories to your diet. 

Cottage cheese

One cup (226 g) of low-fat cottage cheese packs 28 grams of protein, including amino acids and leucine.Like other dairy products, cottage cheese can be purchased with varying fat content. High-fat versions like creamed cottage cheese have more calories. It’s best to choose the type that suits your caloric needs. It comes in a variety of fat contents, so you can choose the best one for you depending on what you want to achieve with your diet. 


Nuts, in general, are packed with protein and almonds are no exception. A 170g serving of almonds contains 16g of protein and high levels of vitamin E, phosphorus, and magnesium. Phosphorus is important to consider when you’re working out as it helps your body to process carbs and fat during both exercise and rest. However, almonds have a high-calorie content, which you should be aware of while consuming them. 

Protein powders

While any good diet should focus on whole foods, dietary supplements can sometimes be beneficial.A first stop when you’re looking to grow muscle, Innermost’s protein powders are the absolute best on the market. All you have to do is choose the best one which suits your needs. Protein shakes could help you get more protein into your diet if you have trouble getting enough protein from foods.Dairy protein powders, such as whey and casein are some of the most popular. 


Tofu is a suitable protein source for people eating a plant-based diet containing 12.68g of protein per 100 g.it is also an excellent source of calcium for healthy bones. It contains 345 mg of calcium per 100g.


A great vegan protein choice, there are almost too many varieties of beans to count. From black beans to pinto beans, kidney beans to butter beans, there’s a kind for every taste and type of cuisine. On average, a 170g serving of cooked beans contains 15g of protein, as well as being good sources of fiber, B vitamins, iron, magnesium, and phosphorus. Many different types of beans can be part of a diet for lean muscle gain. beans contain around 15 g of protein per cup (about 172 g) of cooked beans. they’re excellent sources of fiber, vitamin B, magnesium, phosphorus, and iron.


Chickpeas are a suitable source of protein and carbohydrates. A person can choose to eat chickpeas either dried and soaked, canned, or as a ready-made dish. Hummus, which contains ground chickpeas, has 7 grams of protein per one-third of a cup. People need a variety of protein sources and amino acids to build muscle during training.

While consuming above mentioned food people should ensure they consume essential vitamins and minerals in their diet for energy, performance, and recovery. They should also make sure they are adequately hydrated.

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