Top 10 Sources of Protein for Muscle Building

Mark
Written By Mark

Protein is an essential nutrient that the body needs to grow, repair cells and function properly. It is found in many foods, and it is important to get enough of it daily.

Whether you’re building muscle, losing weight, or maintaining a balanced diet, eating foods rich in protein can be beneficial.

Meeting your protein needs can be easily achieved by eating a variety of foods. The protein in food comes from multiple plant and animal sources. Here are 10 foods that contain the highest protein per 100 grams.

1- Chicken breasts

Skinless, boneless chicken breasts contain 31 grams of protein per 100 grams, making them one of the leanest sources of protein, making them a great food for building muscle and managing weight.

Chicken is also a great source of micronutrients such as iron and vitamin B12, which also support muscle building. There are many ways to enjoy chicken in your diet, as it can be added to hot and cold dishes.

However, sports nutritionist Karis Karmali warns against frying breaded chicken, and instead recommends grilling chicken breasts in a pan or frying them in a little oil.

“A lot of people may find chicken breasts boring, but when they are seasoned properly, for example with paprika, chilli seasoning or lemon, they taste amazing,” says Karmali.

Karmali also recommends pairing chicken breasts with complex carbohydrates such as sweet potatoes, brown rice, or quinoa.

2- Tuna fish

Canned tuna in water contains about 29 grams of protein per 100 grams. Not only is it rich in protein, it is also rich in omega-3 fatty acids, which are not only good for the heart, but also help improve muscle mass and strength.

It also contains many vitamins and minerals such as iron, magnesium and vitamin B12, all of which support muscle growth.

3- Turkey breast

100 grams of turkey breast contains 29 grams of protein, and is a great source of lean protein, making it a great choice for a low-fat diet.

Turkey is a good source of niacin, which helps process fats and carbohydrates in the body.

4- Almonds

Almonds contain 21 grams of protein per 100 grams, and are a source of plant-based protein and contain healthy fats and fiber. They also contain essential nutrients such as vitamin E and magnesium, which provide many health benefits to the body, such as promoting heart and skin health.

Almonds can be eaten raw or roasted or added to dishes such as salads and baked goods to enhance their flavor and nutritional value. Including almonds in your diet is an excellent way to boost your protein intake and support overall health.

5- Salmon

Salmon contains 25 grams of protein per 100 grams, providing high-quality protein along with essential omega-3 fatty acids that in turn promote heart and brain health.

It can be eaten cold as smoked salmon or it can be cooked like other fish in the oven as a main meal.

6- Lentils

Lentils are not only used in soups, they are an excellent source of plant-based protein, as every 100 grams of cooked lentils contain 25 grams of protein.

Lentils are a rich source of dietary fiber, which supports digestive health and can help regulate blood sugar levels.

Lentils, which are rich in essential nutrients such as iron, folic acid and magnesium, also contribute to improving energy levels and overall cardiovascular health.

7- Greek yogurt

Greek yogurt is a popular protein-rich food with a thick, creamy texture, and contains twice the amount of protein as regular yogurt, making it a favorite choice for those looking to increase their protein intake.

Every 100 grams of Greek yogurt contains 10 grams of protein content, and is also a rich source of probiotics, which promotes gut health.

8- Cottage cheese

Cottage cheese contains 11 grams of protein per 100 grams, and is rich in casein protein, which is digested slowly, making it an ideal snack before bed, as it contributes to rebuilding muscle tissue after a period of effort.

9- Eggs

Eggs contain 13 grams of protein per 100 grams (or about two large eggs), and are a complete protein containing all essential amino acids. Eggs can be added in many forms to any diet.

10- Tofu

It is a soy-based food, and is an excellent alternative to animal protein. Every 100 grams of tofu contains 8 grams of protein, making it an essential element in vegetarian diets.