The Best Protein Foods For Building Muscle

The Best Protein Foods For Building Muscle

It is no secret protein is the building block of your muscles. If your goal is to build muscle you should be consuming a minimum of two grams of protein per pound of body weight every day. For instance, if you weigh 80 lbs, your daily protein consumption goal should be 160 grams. The FDA will recommend fifty grams per day. Here we provide you with the best protein foods for building muscle.

Protein is the most important macronutrient when it comes to building muscle mass. While protein supplements can be convenient, nothing can beat the effectiveness of consuming protein-rich real foods. But if you need hard numbers: 1.6 grams per kilogram of bodyweight is perfectly good, and more than 2.2 grams is probably unnecessary.

You can also check out our official buyers guide of the best protein powders for bodybuilding right here.

These Are The 11 Best Protein Foods

1. Eggs

It is no secret eggs are rich in protein. Most people start eating eggs from a young age because they are rich in vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. Whole eggs are rich in protein whereas egg whites are almost purely protein.

2. Chicken Breast

Chicken Breast is one of the favorites of bodybuilders. It is one the easiest foods to cook and tastes delicious. Chicken breast should be a part your daily nutrition plan if you’re looking to gain muscle mass as most of the calories in this food come from protein.

3. Fish

Fish are a goldmine of protein. Apart from the protein, fish is rich in various important nutrients and have a high percentage of omega-3 fatty acids which are healthy for your heart and joints.

4. Turkey Breast

Turkey breast is a popular substitute for chicken breast. Turkey breast has lesser fat and calories as compared to the chicken breast. The next time you have an option between the two, opt for the turkey breast.

5. Tuna

Although a type of fish, tuna deserves a special mention as it is low in fat and calories. A tuna canned in water has 94% protein content. A single cup of tuna fish contains 154 grams of protein and only 179 calories.

6. Shrimps

Shrimp is another type of seafood which is rich in protein and other nutrients like omega-3 fatty acids. Shrimp contains ample amounts of protein and can replace meat and poultry as a source of protein in your diet.


7. Milk

Milk is one of the healthiest food. It contains a little of every nutrient needed by the human body. This is the reason babies are fed milk. Milk is high in calcium, phosphorus, and vitamin B2. Milk is an easy and convenient way to consume which makes it one of the best protein foods.

8. Greek Yogurt

Greek yogurt is also known as strained yogurt and has a thick and creamy texture. Greek yogurts are delicious and nutritious at the same time. Make sure you choose a fat-free yogurt with no added sugar.

9. Almonds

Almonds are rich in nutrients like fiber, vitamin E, manganese, and magnesium. They are one of the best options if you like snacking on nuts high in protein but low in saturated fat. Almonds are also easy to pack for when you’re on the move.

10. Peanuts

Peanuts are another type of nuts which are rich in protein, fiber, and magnesium. While peanuts are rich in protein, they can also help you in losing weight. Peanut butter is a hit in the fitness community.

11. Lean Beef

Lean beef is one of the best protein foods. It is delicious and has a very high protein content. Protein makes up 53% of the calories in lean beef. 85 grams of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

Looking to become a Serious Bodybuilder?

We often meet many amateur bodybuilder’s looking to become IFBB Pro’s and stage-ready. The vast recommendations above will work just fine for the majority of people and body composition goals, even for serious athletes. One of the diets, or eating patterns that has risen in popularity with most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail? And is it even beneficial to those looking to gain muscle and make overall improvements in their body composition?

The traditional time-restricted feeding model, otherwise known as the 16:8 protocol, as it is the most commonly used format of IF in fitness realms, and now you’ll find out why that is. It is the most commonly used protocol, especially in bodybuilding, as it allows the individual full control of the planning of their meals around their workouts. The pre and post-workout meals are often regarded as the most important meals of the day. Most traditional forms of IF would not allow this type of flexibility and control.

If you have a very significant amount of muscle mass you want to preserve while shedding fat? We recommend a natural Fat Burner to help. Yeah, there’s a chance that even more protein might be smart.

Which is your favorite protein food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.


Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.