Protein is a critical component of any fitness regimen, especially for those interested in building muscle. It plays an integral role in repairing and building tissue, making it essential for recovery after intense workouts.[^1^]. But what exactly is protein, and why is it so essential for building muscle?
Protein-rich foods are essential for muscle building and recovery. Some options include chicken breast, turkey, lean beef, eggs, tuna, salmon, quinoa, Greek yogurt, tofu, lentils, beans, cottage cheese, milk, almonds, peanuts, shrimp, chickpeas, edamame, tempeh, pumpkin seeds, and chia seeds.
What is protein and why is it important for building muscle?
Protein is one of the three main macronutrients that our body needs, along with carbohydrates and fats. It is composed of amino acids, often referred to as the building blocks of life. When we consume protein, our bodies break it down into these amino acids, which are then used to build and repair tissue, including muscle fibers that are torn during exercise.[^2^].
According to the Dietary Reference Intake (DRI), the average sedentary man requires about 56 grams of protein per day, while a sedentary woman needs about 46 grams[^3^]. However, for active people like you, who engage in regular strength training, your protein needs may be significantly higher. Some studies suggest aiming for 1.2 to 2.0 grams of protein per kilogram of body weight[^4^].
21 high protein foods to incorporate into your diet
Now that you understand the importance of protein in building muscle, let’s dive into some high protein foods that you can easily incorporate into your diet.
| No. | High protein foods | Protein content per 100 gram serving | Other nutrients/properties |
|---|---|---|---|
| 1 | Chicken Breast | 31 grams | Low in fat, rich in B vitamins |
| 2 | Turkey | 29 grams | Rich in selenium |
| 3 | lean beef | 26 grams | Rich in iron and vitamin B12 |
| 4 | eggs | 6 grams | Loaded with essential vitamins and minerals |
| 5 | tuna | 23 grams | An excellent source of omega 3 fatty acids |
| 6 | salmon | 20 grams | Loaded with omega 3 fatty acids and vitamin D |
| 7 | quinoa | 4 grams | Plant-based and gluten-free |
| 8 | Greek yogurt | 10 grams | Contains probiotics for better digestion |
| 9 | tofu | 8 grams | Plant-based protein option |
| 10 | Lentils | 9 grams | Rich in fiber and iron |
| 11 | beans (black) | 15 grams | A good source of fiber |
| 12 | Cottage cheese | 28 grams | rich in calcium |
| 13 | milk | 8 grams | Contains calcium and vitamin D |
| 14 | tonsils | 6 grams | Loaded with healthy fats and dietary fiber |
| 15 | peanuts | 7 grams | Rich in protein and healthy fats |
| 16 | shrimp | 20 grams | A lean protein option with low calories |
| 17 | Hummus (garbanzo beans) | 7 grams | rich in fiber |
| 18 | Edamame | 17 grams | A good source of fiber |
| 19 | Tampa | 15 grams | Fermented soy product with probiotics |
| 20 | Pumpkin seeds | 7 grams | Contains iron, magnesium and zinc |
| 21 | Chia seeds | 5 grams | Rich in fiber and omega 3 fatty acids |
Incorporating these high protein foods into your diet can help support your muscle building goals and overall fitness. Remember to combine them with a balanced diet that includes carbohydrates and healthy fats to meet all your nutritional needs. Whether you’re roasting a chicken breast, enjoying Greek yogurt with almonds and fruit, or exploring plant-based options like tofu and lentils, you have a variety of delicious options to fuel your fitness journey.
1. Chicken breast
Chicken breast is one of the most popular sources of lean protein. A 100 gram portion contains about 31 grams of protein. It is also low in fat and rich in B vitamins. Try grilling it with a side of vegetables for a simple but delicious meal.
2. Turkey
Turkey is another excellent source of lean protein with about 29 grams per 100 gram serving. It is also rich in selenium, which aids in thyroid hormone metabolism and antioxidant defense systems. Roast turkey served with sweet potato is a satisfying high-protein meal.
3. Lean beef
Lean cuts of beef pack around 26 grams of protein per 100 gram serving. Besides, they are rich in iron and vitamin B12. Consider making lean beef stir-fry with peppers and broccoli for a quick dinner.
4 eggs
Eggs are not only rich in protein (about 6 grams per large egg) but also packed with essential vitamins and minerals. They are also versatile! You can pour them, scrambled or combine them in an omelette with a mixture of vegetables.
5. Tuna
A portion of canned tuna (around 100 grams) provides about 23 grams of protein. It’s also an excellent source of heart-healthy omega-3 fatty acids. Try making a tuna salad with fresh lettuce, tomatoes and cucumbers for an easy lunch.
6. Salmon
Salmon is not only rich in protein (around 20 grams per 100 gram serving); It’s also loaded with omega-3 fatty acids and vitamin D. Grilled salmon combined with quinoa makes for a delicious, high-protein dinner.
7. Quinoa
Quinoa is one of the few plant-based foods that offers all nine essential amino acids, with about 4 grams of protein per half-cup cooked serving. It’s also gluten free! You can use it as a base for salads or as a side dish.
8. Greek yogurt
Greek yogurt is packed with protein – around 10 grams per 100 gram serving – and probiotics that aid digestion. Enjoy it with some fresh fruit or use it as a base for smoothies.
9. Tofu
For those who eat plant-based, tofu is an excellent source of protein, providing about 8 grams per 100 gram serving. Try frying tofu in a pan with some soy sauce and serve it over brown rice.
10. Lentils
Lentils are not only rich in protein (about 9 grams per cooked portion of half a cup) but also rich in fiber and iron. They make a great addition to soups and curries[^10^].
The list does not end here! Other high protein foods include beans, cottage cheese, milk, almonds, peanuts, shrimp, chickpeas, edamame and tempeh.
11. Beans
Beans, especially black beans, are rich in protein, with about 15 grams per cup. They are also a great source of fiber and can be added to salads, soups, or made into a delicious bean dip.
12. Cottage cheese
Cottage cheese is rich in protein and provides about 28 grams per cup. It is also a good source of calcium. You can enjoy it alone or add it to salads and smoothies.
13. Milk
Milk is another excellent source of protein, with about 8 grams per cup. It is also rich in calcium and vitamin D. Drink it alone or use it in cereal, smoothies or cooking.
14. Almonds
Almonds are not only high in protein (around 6 grams per ounce) but also loaded with healthy fats and dietary fiber. They make a great snack on their own or can be added to salads and yogurt.
15. Peanuts
Peanuts pack a protein punch with about 7 grams per ounce. They are also a good source of healthy fats. Enjoy them as a snack, in a PB&J sandwich, or mixed into a trail mix.
16. Shrimp
Shrimp is a lean source of protein, offering about 20 grams per 3-ounce serving. It is also low in calories and can be used in a variety of dishes from stir-fries to salads.
17. Hummus
Chickpeas, also known as garbanzo beans, are a great source of protein, with about 7 grams per half cup. They are also rich in fiber and can be used in salads, hummus or roasted as a snack.
18. Edamame
Edamame are unripe soybeans that provide about 17 grams of protein per cup. They are also a good source of fiber and can be eaten alone or added to salads and stir-fries.
19. Tampa
Tempeh is a fermented soy product rich in protein, providing about 15 grams per half cup. It is also rich in probiotics and can be used in a variety of dishes, from stir-fries to sandwiches.
20. Pumpkin seeds
Pumpkin seeds are a good source of protein, with about 7 grams per ounce. They are also packed with many healthy nutrients, including iron, magnesium and zinc. Enjoy them as a snack or sprinkle them on salads or yogurt.
21. Chia seeds
Chia seeds are not only high in protein (about 5 grams per ounce) but also loaded with fiber and omega 3 fatty acids. They can be added to smoothies, oatmeal, or used to make chia pudding.
The list does not end here! Other high protein foods include beans, cottage cheese, milk, almonds, peanuts, shrimp, chickpeas, edamame and tempeh.
How to incorporate more protein into your diet
Incorporating these high-protein foods into your diet can be as simple as substituting lower-protein options or adding a few extra ingredients to dishes you already enjoy—think Greek yogurt instead of plain yogurt or adding lentils to your favorite soup.
Remember: while protein is essential for muscle growth and recovery, it is just as important to maintain a balanced diet that includes carbohydrates and healthy fats[^11^].
Summary
Getting adequate amounts of protein is essential for anyone looking to build muscle mass or improve their fitness performance – so make sure you’re getting enough! Explore the options above and find what works best for your personal fitness goals – whether it’s a post-workout grilled chicken breast or a breakfast smoothie loaded with Greek yogurt and almonds – the choice is yours!
Common questions
Question 1: What is protein and why is it important for building muscles?
A: Protein is one of the three main macronutrients that our body needs, along with carbohydrates and fats. It consists of amino acids, which are used to build and repair tissues, including muscle fibers that are torn during exercise. Therefore adequate protein intake is essential for muscle building and recovery[^1^].
Question 2: How much protein do I need per day?
A: The Dietary Reference Intake (DRI) suggests that the average sedentary man requires about 56 grams of protein per day, while a sedentary woman needs about 46 grams. However, for active people who engage in regular strength training, protein needs may be significantly higher, with some studies showing 1.2 to 2.0 grams of protein per kilogram of body weight.[^3^][^4^].
Q3: What are some high protein foods that I can incorporate into my diet?
A: Some high-protein foods include chicken breast, turkey, lean beef, eggs, tuna, salmon, quinoa, Greek yogurt, tofu, lentils, beans, cottage cheese, milk, almonds, peanuts, shrimp, chickpeas, edamame, tempeh, pumpkin seeds, and chia[^5^][^10^].
Q 4: How can I incorporate more protein into my diet?
A: Incorporating high-protein foods into your diet can be as simple as substituting lower-protein options or adding a few extra ingredients to dishes you already enjoy. For example, you can choose Greek yogurt instead of regular yogurt or add lentils to your favorite soup.
Question 5: Is protein the only important nutrient for building muscle?
A: While protein is essential for muscle growth and recovery, it is equally important to maintain a balanced diet that includes carbohydrates and healthy fats[^11^]. These nutrients also play crucial roles in energy supply and overall health.
References
[^1^]: Tipton KD, Ferrando AA. Improving muscle mass: response of muscle metabolism to physical activity, nutrition and anabolic substances. Biochemical articles. 2008;44:85-98. doi:10.1042/bse0440085. [^2^]: Wolff RR. The role of dietary protein in optimizing muscle mass, function and health outcomes in older adults. Bar J. Nutter. 2012;108 Suppl 2:S88-93. doi:10.1017/S0007114512002590. [^3^]: Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross AC, Taylor CL, Yaktine AL, et al., editors. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011. [^4^]: Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimal fit. J Sports Sci. 2011;29 Suppl 1:S29-38. doi:10.1080/02640414.2011.619204. [^5^]: USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, boiled, roasted. [Accessed 2022]. [^10^]: USDA FoodData Central. Lentils, mature seeds, cooked, boiled, unsalted. [Accessed 2022]. [^11^]: Thomas DT, Erdman KA, Burke LM. Role of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-28. doi:10.1016/j.jand.2015.12.006.
