protein rich foods for muscle gain

Best Protein Foods for Muscle Building While Shredding Body Fat

Food plays an important role in shaping up your body.

Your gains as well as your losses, all depend on what you consume daily!

Thus, it’s very important to have the right knowledge of protein-rich foods for muscle gain. Essentially, you need to know what you need to consume and what you need to avoid to achieve your goals.

In this blog, we move our attention to people who are focusing on the goal of building muscles while losing extra pounds of weight.

When focusing on bodybuilding, protein forms the most essential component of your diet.

This is because more protein will bring in the better synthesis of muscles!

Keeping this in mind, we bring you a blog especially focusing on Protein Foods for Bodybuilding.

Well, bodybuilding has been the most trending goal of all time, but most people fail to differentiate between the food they need and Foods to Avoid When Building Muscle.

The mistake mostly occurs in choosing the right protein sources as people end up taking protein sources that bring in unhealthy fats as well.

Thus, in the following sections, you’ll not only find the 15 Best Natural Sources Of Protein For Muscle Building but will also learn how not to gain fat the right way while taking them!


Top 15 Healthy Sources Of Protein for Muscle Building

Here is a list of the Best Protein Food For Building Lean Muscle. These will help you gain huge muscles while shutting out the excess fat from getting into your body.

Let’s check out the top 15 protein-rich foods for muscle gain.

#1. Eggs


Eggs are the richest source of proteins along with some essential fats and nutrients for your body.

It not only supplies your body with proteins but also gives you choline and Vitamin B6. These actually form essential nutrients for your body.

Proteins are composed of amino acids, and eggs provide you with a large amount of amino acid – leucine.

Leucine has a vital role in building muscles.

Moreover, the vitamin B present in eggs gives you high energy levels to keep you going in your workouts.

Moving on, the next item in our list of protein-rich Foods for Muscle Gain is Salmon.

#2. Salmon


Fishes like salmon and tilapia have high levels of omega-3 fatty acids in them which forms one of the best natural ways to lose weight.

Apart from that, Salmon forms one of the Best Protein Sources For Building Muscle Cells. Every 85g of Salmon provides you with 17g of protein!

It has got many other health benefits too, like maintaining a healthy heart as the omega 3 fatty acids keep your heart muscles strong.

#3. Chicken Breast


You must have heard your gym coach mention Chicken breast in most of their High Protein Diet Plan For Muscle Gain.

Have you ever wondered why?

Well, chicken breasts are packed with high levels of protein. Every 85g of chicken breast provides you with a whopping 26g of proteins.

Moreover, they also contain rich quantities of Vitamin B3 and B6, which prove to be quite active in muscle building.

These vitamins also keep you active while you continue with your highly intensive exercises.

Research also points towards chicken breasts being an optimal choice for muscle building diet as they aid in weight loss. Thus, it makes an essential part of protein-rich foods for muscle gain.

#4. Greek Yogurt

Greek yogurt

Dairy products have always been considered one of the best protein-rich foods for muscle gain. They provide you with high-quality protein.

Plus, greek yogurt presents you with a potent combination of whey protein and slow-digesting casein protein.

These two proteins have a huge role in building lean muscles as suggested by many studies.

But not every dairy product can be treated equally.

For example, here we bring to your notice, the Greek yogurt!

Greek yogurt has double the amount of protein as your regular cup of yogurt.

Well, Greek yogurt might sound like a perfect snack. But taking it as a post-workout snack or as a before bed dessert will prove to be quite beneficial for you.

This is because it provides the right combination of the two proteins – whey protein and casein! Thus, preventing midnight cravings while offering enough protein. 

#5. Tuna


Certain fishes are highly rich in good fats and proteins. A name that pops up in this list is Tuna.

Every 85g of tuna serving that you take supplies your body with high amounts of vitamins A and 20 grams of protein.

But that’s not it! It has got a lot more in store for you.

It supplies you with several B Vitamins like Vitamin B12, B3, and B6 too!

All these vitamins combine to give you turbo energy, amazing health, and a power-pack performance.

Besides, it also gives your body a healthy amount of omega-3 fatty acids that work on your muscle’s health.

Moreover, the research shows that omega-3 fatty acids are the best way to slow down the loss of muscle mass and strength in older people!

#6. Lean Beef

protein rich foods for muscle gain

Beef is a whole package of protein, B vitamins, minerals, and choline.

Moreover, there is research that claims taking in lean red meat boosts your lean muscle gains along with helping you with weight training.

But if you’re focusing on gaining muscles, we suggest you go for meat that supports muscle gains without many calories.

Let us give you an example to elaborate on what we mean.

Around 85 grams of 70% lean ground beef provides you with 228 calories and 15 grams of fat!

But the same amount of 95% lean ground beef gives you more protein and just 145 calories and 5 grams of fat.

Thus, it is wise to go for beef that doesn’t provide you many calories!

#7. Shrimp


Shrimp is a living protein!

Every 85 grams of shrimp gives you 18 grams of protein with 1 gram of fat and 0 carbs.

Thus, it won’t be wrong to say that shrimp is a pure protein.

But we also highlight the importance of healthy carbs and fats in your diet along with suggesting the addition of shrimp to your diet for gaining muscles without calories!

Shrimp forms the right choice for your muscle-building diet. It has a high amount of leucine, which has an active role in boosting muscle gains.

#8. Soybeans

protein rich foods for muscle gain

A half-cup of soybeans (approx 85 grams) provides your body with 14 grams of protein along with unsaturated fats and other essential vitamins and minerals.

Moreover, soybeans also act as a rich source of Vitamin K, iron, and phosphorus.

Iron plays a role in improving the blood circulation to your muscles. Thus, helping in better recovery.

Women focusing on bodybuilding must include soybeans in their diet as it will help them achieve results faster.

#9. Cottage Cheese

protein rich foods for muscle gain

Cottage cheese forms one of the Good Sources Of Protein For Building Muscle as 226 grams of low-fat cottage cheese provides you with a whopping 28 grams of protein.

Moreover, it also offers you a rich dosage of muscle-building amino acids – leucine.

However, just like every other dairy product, cottage cheese can be bought in different fat contents. Thus, make sure you opt for low-fat cottage cheese.

#10. Beans


There are many varieties of beans you can add to your diet for gaining lean muscles.

Some of the best varieties that you can go for are black, pinto, and kidney beans. These offer 15 grams of proteins per 172 grams of the beans.

They also provide your body with rich fiber and vitamins coupled with magnesium and iron.

Thus, if you are looking for the best plant-based protein-rich food, then this is what you need!

#11. Quinoa

protein rich foods for muscle gain

Well, muscle-building not only needs protein-rich foods but it also requires fueling food.

And, thus, you need food that can provide you with healthy carbs along with a healthy dosage of protein.

Quinoa does that for you as every 185 grams of cooked quinoa offers you 40 grams of healthy carbs, 8 grams of protein, and 5 grams of fibers.

But that’s not all as it also gives you enough magnesium for it to take care of your nerves and muscles.

#12. Chickpeas


Chickpeas provide you with a good amount of healthy carbs and proteins at the same time.

Every 240 grams of chickpeas provide you with 12 grams of protein along with 50 grams of carbs. Plus, it includes 10 grams of fiber as a bonus!

But chickpeas have less protein amount as compared to animal sources.

However, if you’re a vegetarian, they can still be a core part of a balanced diet for your muscle-building plan.

#13. Peanuts

protein rich foods for muscle gain

When talking about protein-rich diets, nuts have to be a part of the plan. Peanuts are the best mixture of protein, carbs, and fats!

Every 73 grams of peanuts that you take infuses your body with 17 grams of protein, 16 grams of carbohydrates, and an amazing amount of healthy fats.

They also offer a huge amount of the muscle-building amino acids – leucine.

However, with 73 grams of peanuts, you’ll be getting around 425 calories.

Thus, if you’re falling low on calories to fuel your high-energy workouts, peanuts could be the best way to drive your intense exercises.

#14. Buckwheat


Buckwheat is a form of seed that can be ground into flour and used as an alternative to traditional flour.

Every half cup of buckwheat, which is around 60 grams, provides you with 8 grams of protein with a nice amount of carbs and fibers.

It is also a rich source of B vitamins along with manganese and phosphorus.

#15. Brown Rice

protein rich foods for muscle gain

Even though cooked brown rice provides just 5 grams of protein, it has got carbs that provide you just the right amount of fuel.

Healthy carbs coupled up with the right amount of protein are just what you need for the right muscle gains.

It allows you to exercise better and helps your muscles grow.

With that being said, let us move to the next part of our blog.

As you already have an idea about the Muscle-Building Foods List, it’s time that we move our focus to increase protein intake and reduce fat uptake.

Hence, the following section highlights how to increase protein intake!


How to Increase Protein Intake?

Protein forms the building blocks of your muscles. You all already know some basic foods that provide protein to your body.

But it’s rather important to have the right idea about how to choose the best quality of proteins while keeping out the fats!

So, first, we help you choose the right protein before giving you tips to curb down fat while on a protein diet.

How to Choose the Right Protein in the Right Quantity?

Proteins are broken down into 21 amino acids when they enter your body. Most of the animal sources contain all these 21 amino acids.

But the plant-based protein-rich food lacks one or the other amino acids out of these 21 amino acids.

However, it doesn’t mean that taking animal proteins is compulsory.

You can increase your protein intake by choosing different plant-based protein sources as a couple of plant-based foods will give you all the essential amino acids.

Talking about the quantity, every adult should at least go for 0.8g of protein per kilogram of their weight per day.

While women can go for 20g of high-quality protein daily during nursing and older adults can target around 1 to 1.5 grams of protein daily.

As many of you might not have a clue about what a high-quality protein and a low-quality protein is, here we give you a short description.

High-Quality vs Low-Quality Protein

Quality of protein decides what your body gets with every serving! For example, red meat and full-fat dairy products come under the low-quality protein as they provide high amounts of fat.

Now, you must be wondering how to go for low-fat high-quality protein-rich meat!

Well, you can compare your meat for the industrially raised meat and grass-fed organic meat as the latter contains high-quality protein.

With that being said, let us highlight some ways with which you can increase your protein intake while lowering fat consumption.


How to Increase Protein Intake While Keeping the Fat Consumption Low?

  1. Pulses, beans, dals, and lentils are low-fat sources of protein. They don’t provide your body with all the 21 amino acids that we spoke about. However, you can pair it up with other grains and cereals to fuel your body with essential nutrients.
  2. As we mentioned above, chicken and fishes can turn out to be the best sources of proteins. You can remove their skin to lower their fat content.
  3. Going for seafood thrice a week can be an apt choice for enhancing your muscle gains as they are rich in protein.
  4. Go for meat that has been raised on grass as it contains a lower fat percentage.
  5. Processed meat can be a good option for protein but has a high quantity of salt that can pose a threat to your health.
  6. Don’t go for full-fat dairy products as they contain high saturated fat which is unhealthy for your body. But you can certainly go for Greek yogurt!
  7. Many yogurts come with flavors offering high content of sugar. Stay away from such yogurts.
  8. Choose whole-food complexes like the beans and nuts as they provide fiber and protein in the right balance.
  9. Vegetarians can go for soy as an alternative to meat as it provides rich protein with low fats.
  10. Replace the processed carbs with protein in your diet. This will not only keep you healthy but will also help you in muscle gains.



Protein forms the building block of your body. It forms the most essential component for building muscles. But the other benefits it brings involve cutting down your fat layers.

However, many protein-rich foods for muscle gain bring unhealthy calories with them.

Thus, it becomes important to know which protein-rich food is the best for building muscles, especially for people focusing on bodybuilding.

Keeping this in mind, we curated the above blog that brings forward The Best Protein Sources For Building Muscle.

Apart from that, the blog also focuses on how you can choose a high-quality protein over the usual low-quality protein.

As a pro-tip, curb the fat intake while taking a protein diet with the help of the above 10 useful tips.

With this, we come to the end of our blog hoping that it comes useful to you.

Leave your comments to let us know your thoughts or any queries!

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