Nutrition plays a crucial role in building your muscle mass, and a great place to start is with high-protein-rich foods. Protein is an essential nutrient that is important for building and repairing tissues in the body and is also responsible for many aspects of our health.
Many foods are rich in protein, including animal-based foods such as meat, eggs, and dairy products. For vegetarians, many protein-rich plant-based foods can provide the body with the necessary amino acids.
Some examples of protein-rich plant-based foods include lentils, chickpeas, quinoa, tofu, tempeh, edamame, nuts, and seeds. These foods can be great sources of protein for vegetarians and vegans.
Whether you choose to get your protein from animal-based or plant-based sources, they will assist in helping you build your muscle mass. Below are some examples of high-protein foods that you can add to your diet.
Animal Based High Protein Foods
Chicken Breast
Chicken breast is one of the most popular protein sources for people looking to build muscle mass. It is lean, low in fat, and contains other nutrients, such as iron, zinc, niacin, and vitamin B6. A 100-gram serving contains approximately 30 grams of protein.
Eggs
One large egg contains 6 grams of protein, so eggs are a great source of high-quality protein. Eggs are also a good source of vitamins D, B6, and B12, as well as iron, zinc, and selenium. Importantly, eggs contain omega-3s and branched-chain amino acids (all nine amino acids).
Eggs are a super protein bomb, so make sure you include these in your diet.
Greek Yogurt and Milk
Greek yogurt has about 16 grams of protein in a 170 grams or 6-ounce serving. It is also low in fat and rich in calcium. Yogurt contains a mix of whey protein and casein protein that are good for digestion. This combination of slow and fast-digesting proteins makes Greek Yogurt a good snack after your strength training.
Like yogurt, milk contains fast and slow-digesting proteins that are beneficial for muscle growth. One cup of full-cream milk contains about 12 grams of carbs and 8 grams of protein.
Fish – Tuna and Salmon
Tuna is a lean source of protein, with about 25 grams of protein in a 3-ounce, or 84 gram serving. It is rich in vitamins A and B, like B12, B6, and niacin.
Tuna is also a good source of omega-3 fatty acids, which aids in building muscle mass and strength and has anti-inflammatory effects. Omega-3s has been shown to slow down muscle decline and function.
Salmon contains about 22 grams of protein in a 3-ounce serving. Like tuna, it is a good source of omega-3 fatty acids. It also contains vitamin D and B vitamins.
Lean Beef
Lean beef has about 26 grams of protein in a 100 gram serving. It is also a good source of iron, zinc, and selenium, which are essential for recovery and energy, and of course, building and maintaining healthy muscle mass. A 100-gram serving also contains vitamin B12, which is an essential B vitamin.
Plant-Based Proteins
Lentils and Tofu
Lentils are a good source of plant-based protein, with about 18 grams of protein in a 1-cup serving. They are also high in fiber, low in fat, and rich in a range of amino acids. They are also a good source of carbohydrates, vitamins, and minerals that are essential for building muscle mass and strength.
Tofu is another great source of plant-based protein. It has 6 grams of protein per 3-ounce serving. It is rich in calcium and iron, which are both important in promoting muscle growth and bone health. Tofu also supports weight loss, and soy protein is considered one of the highest-quality proteins from plants.
High Protein Nuts – Almonds and Peanuts
There are many delicious high-protein nuts you can add to your diet, but here are two that are popular and delicious. Almonds contain 7 grams of protein in a 35 gram serving and peanuts contain 8 grams of protein.
Eating nuts can give you the extra nutrients and calories needed to build your muscles. Peanuts also contain magnesium, which is beneficial in enhancing exercise performance and for post-workout muscle relaxation.
Final Thoughts
A protein-rich diet is essential for building muscle mass, but remember that it is important to incorporate a balanced diet with various nutrients and enough calories to support muscle growth. You need to eat healthy foods that contain protein, complex carbohydrates, healthy fats, and a range of vitamins and minerals to give you energy, avoid fatigue, and support recovery.
Start with the list above, and do not hesitate to explore other healthy foods. Also, remember that a healthy diet and high-protein foods are not enough to build muscle! You also need to incorporate strength training or resistance exercises, such as lifting weights and doing push-ups, which promote muscle growth and strength!
