Diet to Build Muscle: The List of Top 7 High Protein Foods That Build Muscle

Protein is hands down the most important nutrient for building up building blocks of lean muscle mass in your body. You can lift weights until you’re purple or consume all the carbs, fats, and other micronutrients in the world, but if you don’t fuel your body with the right amount of protein, you can forget about having a lean, muscular physique. High protein intake is a must for serious mass development and also to repair damaged muscle tissue after an intense iron blast workout.

How much protein should be consumed daily to successfully build muscle? For proven results, the general rule of thumb should be about 1 to 1.5 grams of protein per pound of body weight. So if you’re 150 pounds, you should aim to get around 150 grams to 225 grams of protein per day. Now, how do you consume a large amount of protein on a daily basis? Don’t worry, I have compiled a list of 7 protein-rich foods that can help you build muscle in record time.

1. Whey – Without a shadow of a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We’re talking about a high-quality, complete protein source that has a significantly faster absorption rate compared to other protein-rich foods, and includes all the essential amino acids for increased strength and faster muscle growth.

2. Eggs – Never forget to add this natural food source to your muscle-building diet as they are packed with protein, vitamins and other essential minerals. Eggs are considered the standard food for building an impressive muscular physique and have long been treated as a bodybuilding staple. A whole egg contains approximately 6 grams of protein of high biological value. Eggs are also easy to prepare and simply delicious to eat.

3. Fish: another excellent protein-rich food. A can of tuna in water, for example, provides around 30 grams of protein and here’s the kicker; It has absolutely zero carbs and fat! If tuna isn’t your thing (I don’t really fancy it either), you can try other types of fish such as mackerel, cod, or salmon fillets. Most fish fillets have approximately 22 grams of protein per 3.5 oz. serving. In addition to being an excellent source of protein, fish also contains a large amount of omega-3 fatty acids, essential for the proper functioning of the body and brain.

4. Chicken or Turkey Breast – A list of muscle-building protein-rich foods is incomplete without this excellent source of protein. Chicken breast is considered one of the best protein sources available because it is made up primarily of lean white chicken meat that contains minimal fat and is loaded with vitamin B6 for optimal heart protection. Best of all, this portion of the meat is extremely high in protein. How much protein do you order? Well, a staggering 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast provides you with around 60 grams of protein, which is almost half of your daily mass-building requirement if you weigh 150 pounds.

5. Red Meat – An extremely tasty protein source that has all the makings of a great muscle building food. A large 6 oz steak provides about 40 grams of high-quality protein. Beef is rich in B vitamins and is also loaded with creatine to help you lift weights aggressively by boosting your cellular energy through the roof.

6. Milk – This drink serves as a decent muscle building source due to its high protein content that includes a wide variety of amino acids to promote muscle growth. If that’s not enough, this highly nutritious drink also offers plenty of health benefits by providing a respectable amount of vitamins, minerals, and calcium. Drinking milk is a great way to achieve your daily protein goal. Have a 6 oz serving of steak plus a 375 ml glass of milk which provides approximately 11 grams of protein. That’s a full 51 grams of muscle-building protein in just one meal!

7. Tofu: I included tofu among the list of muscle-building protein foods largely because many bodybuilding vegetarians consume tofu almost exclusively for their daily protein requirements. I’m not a vegetarian, but I eat a little tofu every once in a while because it’s a good low-calorie source of protein, perfect for adding mass and slimming down. In addition to its high protein content, tofu is also cholesterol-free and contains calcium, B vitamins, and isoflavones, making it one of the most nutritious high-protein foods available. Half a cup of tofu can provide your body with about 20 grams of protein.