All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—and that means lean, rich, complete protein.
Prioritize these 30 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym.
While it’s helpful to know about the individual nutrients that are best for building muscle, most of us are more focused on actual foods. If you’re wondering about specific foods to add to your diet to encourage muscle growth, some of the best foods for the job—according to experts—are below.
Protein Powder
Protein powder is an excellent way to supplement protein on the go, says Karmali. Most brands contain about 10 to 30 grams of protein per serving, which makes protein powder a great way to boost your protein reserve pre- or post-workout. What’s more, most powders dissolve readily in water or milk, and can easily be added to smoothies. Protein powder comes in a variety of formats, including whey protein and plant-based protein.
Chicken Breast
One piece of skinless, boneless chicken breast contains about 55 grams of protein, which makes it a great muscle building food. But beyond protein, chicken is also a great source of micronutrients such as iron and vitamin B12, which may also support muscle building.
There are many ways to enjoy chicken in your diet, and Karmali notes you can add it to both hot and cold dishes. However, Karmali cautions against breading or deep frying your chicken, as it may hinder your muscle building goals. Instead, she recommends pan-searing or grilling your chicken breast.
“Many people may find chicken breast boring, but when it is seasoned correctly, for instance with paprika or lemon pepper seasoning, it can be delicious,” says Karmali. “I would also pair it with a complex carbohydrate such as sweet potato, brown rice or quinoa.”
Eggs
Eggs are one of the best forms of complete protein (a protein source that contains all nine amino acids), according to MacPherson. One large boiled egg contains about 6 to 7 grams of protein. They are also packed with other nutrients and healthy cholesterol, which support muscle growth.
Tofu
Tofu, a soy-based food, is an excellent alternative to animal protein, says Karmali. “It contains roughly 6 grams of protein per 3-ounce serving,” she says. Tofu is also a great source of calcium and iron, which promotes muscle growth. Calcium helps muscles contract and relax properly, while iron helps deliver oxygen to the muscle cells.
Skim Milk
Skim milk—which is high in carbs but low in fat—is a perfect addition to post-workout protein shakes, says MacPherson. It contains about 12 grams of carbs and 8 grams of protein per cup, making it a great protein and energy source.
Tuna
A can of tuna contains about 42 grams of protein, which makes it a great choice for muscle building. It also contains several vitamins and minerals such as iron, magnesium and vitamin B12, which all support muscle growth.
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The most common reason people want to build muscle is to bulk up and improve their physique and strength, also known as "bodybuilding".
Increasing muscle is also beneficial for weight management, as muscle is an "active tissue" meaning it uses energy even while we rest. Increasing your muscle mass, therefore, means your body burns more calories at rest. This can help you both lose weight and keep it off.
Maintaining muscle mass is also beneficial as we get older and naturally lose some of our muscle mass and strength. From the age of 30, we lose approximately 10% of our muscle mass every decade and after 50, that increases to 15%. A loss of muscle mass, known as sarcopenia, is associated with several negative health outcomes such as an increased risk of falls, various diseases, and poor quality of life. It is therefore beneficial to try and minimize this loss of muscle to maintain good health as we age.
When trying to gain muscle, it is essential to get enough protein, both throughout the day and immediately after workouts. The International Society for Sports Nutrition recommends 1.4 grams to 2 grams of protein per kg body weight per day for muscle building. The exact amount will depend on factors such as gender, body size, and activity levels (1).
The recommended muscle-building foods below include both plant and animal sources. These include: whey powder, tofu, peas, milk, beans, lentils, eggs, and fish. To build muscle, these foods should be eaten in combination with regular resistance exercise. Resistance exercise is any type of exercise that causes muscles to contract against a force or resistance; this can be free weights, weight machines, or your own body weight. For example, weight lifting, squats, lunges, push-ups and even yoga. Resistance exercise builds and tones muscle and makes your muscles stronger, it also increases bone strength. For good health, it is also recommended to include 150 minutes of cardiovascular exercise per week.
There is some debate about animal vs. vegetarian protein sources. Many bodybuilders are convinced you need animal protein to build muscle. There are however many successful vegan bodybuilders and athletes and a new school of thought that the inflammation caused by animal proteins might actually hinder performance. For this reason, the following list contains a mixture of both animal and plant-based proteins. If you do consume animal foods, it is healthy to include a mixture of both plant and animal proteins in your diet.
These muscle-building foods are all high in protein, easy to prepare, and have other health benefits beyond just their high protein content.