Choosing the right protein sources and finding the perfect balance is critical to supercharge your muscle-building with a fitting diet. This guide looks at the best muscle building high protein foods and aims to help you figure out how much you really need before reviewing the top supplements. So, let’s get to it!

Importance of Protein in Muscle Building

We start with the basics with our Protein 101 for bodybuilders and fitness enthusiasts, so let’s discuss what protein is and why it’s important first. 

What Is Protein?

Protein comprises tiny building blocks called amino acids that your body uses to drive biochemical cycles and build muscle fibers for motion. Muscle building high protein foods are thus absolutely crucial, giving your body what it needs to grow muscle after you’ve pushed yourself in the gym.

How Protein Supports Muscle Growth

During weight-lifting, tiny tears may occur within your muscle fibers, and protein swoops in to repair those tears. Over time, this leads to bigger and stronger muscles. Some of the protein’s amino acids, like leucine, are particularly good at kickstarting this synthesis and helping build new muscle tissue.

Protein in Muscle Repair and Recovery

Muscle building high protein foods make all the difference in recovery, as amino acids are used for energy production. That said, your intake reduces muscle protein used in the process and consequently boosts regeneration. This means you’ll be ready to hit the gym again sooner!

Protein for Weight Management

Here’s a cool bonus: protein can also help you manage your weight as your body burns more calories digesting it compared to fats or carbs. Plus, high-protein foods for weight loss and muscle gain tend to keep you feeling fuller for longer, which can make cravings few and far between.

Daily Protein Requirements for Different Fitness Goals

Now, how much do you actually need? Let’s see how your goals determine your requirements.

How To Determine How Much Protein To Eat

It isn’t a one-size-fits-all deal, and your daily intake depends on your age, gender, and weight, as well as how active you are and what you want to achieve. If you’re serious about building muscle, a good rule of thumb is to aim for about 1.6 to 2.2 grams of protein per kilogram of your body weight. Aim for the higher end of that range if you’re losing weight while building muscle.

Protein Intake Guidelines

If you’re hitting the weights regularly, try to get about 20-30 grams of protein per meal. We do this to spread the protein intake instead of loading up all at once, which burns more fat and allows for muscle growth throughout the day.

Calculating Your Protein Needs

If you aim for 1.8 grams of protein per kg and weigh 70 kg (about 154 pounds), you’re shooting for about 126 grams of protein a day. This may sound like a lot, but we’ll show you how to hit that target with some delicious muscle building high protein foods below.

Muscle Building High Protein Foods for Different Diets

Your sources of protein will differ based on your diet and preferences. With that in mind, we cover different types below.

Animal-Based Protein Sources

You’ve got plenty of options for high protein foods for muscle building if you eat meat and animal products. Let’s check out some of the heavy hitters:

Chicken Breast

Chicken breast is a classic muscle building high protein food, with about 26 grams of protein per 100 grams [1].

Turkey

Turkey is another excellent lean protein source. An 85-gram serving provides about 25 grams of protein, but it’s also packed with B vitamins to help maintain energy levels [2].

Lean Beef

Beef is high in protein (about 21 grams per 85-gram serving) and contains creatine, which may boost muscles when pumping [3].

Fish

Fish is the best protein for muscle gain for beginners, and it is easy to include in different meals. Salmon and tuna provide about 17 to 20 grams of protein per 85 grams, plus Omega-3s to help with recovery [4]. 

Eggs

Eggs are an all-rounder, packing about 13 grams of protein each and leucine and healthy fats [5].

High Protein Vegetarian Foods for Muscle Building

You don’t have to worry if you’re a vegetarian, though, as we’ve got you covered with some killer high protein vegetarian foods for muscle building:

Quinoa

Quinoa is a complete protein, offering 8 grams per 185-gram serving. It is also rich in magnesium, which is great for muscle function [6].

Chickpeas

Chickpeas provide about 12 grams of protein per 240 grams, but they’re also high in fiber and may boost digestion and gut health [7].

Greek Yogurt

Greek yogurt is a protein powerhouse, offering up to 28 grams of protein per 225 grams. It’s also a well-known probiotic, which can be very helpful if you’re taking supplements or medications [8].

Cottage Cheese

Don’t overlook cottage cheese! It provides a whopping 28 grams of protein per 225 grams and contains casein, a slow-digesting protein. This makes it perfect for your evening snack and overnight muscle recovery [9].

Vegan Protein Sources

While there are not as many options, we discuss some of the top-notch high protein vegan foods for muscle building below:

Tofu

Tofu is a classic vegan protein source, giving you about 10 grams of protein per 124 grams. It’s a versatile choice, too—as you can use it in everything from stir-fries to smoothies. [10]

Tempeh

Tempeh is another soy product packed with protein, with about 19 grams of protein per 100 grams [11].

Seitan

If you’re looking for a solid meat substitute, seitan is your go-to. It offers about 25 grams of protein per 100 grams, making it one of the highest plant-based protein sources [12].

Lentils

Lentils provide about 18 grams of protein per 198 grams but are also high in fiber and iron, making them a well-rounded addition to your diet [13].

Foods That Build Muscle Without Exercise

While the saying “no pain, no gain” rings true, it’s only fair to note that high-protein foods are essential in muscle retention and passive maintenance.

How Diet Impacts Muscle Retention and Growth

Even if you don’t go to the gym regularly, your diet plays a massive role in keeping your muscles strong. Eating enough protein helps ensure your muscles get what they need to stay healthy, especially as you age.

Top Foods for Passive Muscle Maintenance

Some foods can help you maintain muscle mass even when not exercising. High protein foods for muscle building we’ve discussed above are great options, from eggs and cottage cheese to Greek yogurt. Don’t forget protein-rich foods that also pack healthy fats, like salmon and avocado, as they provide essential nutrients.

Quick Muscle-Building Foods

Below, we discuss some convenient high-protein options to keep your muscles fed on the go:

Protein Bars

Protein bars are perfect for a quick protein hit, and many bars pack 20-30 grams of protein per serving with many flavors to choose from.

Ready-To-Eat Chicken or Turkey Slices

Pre-cooked chicken or turkey slices can be a lifesaver on busy days and are available in most grocery stores.

Greek Yogurt With Added Protein

Some brands offer Greek yogurt with extra protein, giving you up to 20 grams per serving.

Protein Smoothies and Shakes

Protein smoothies and shakes can also serve as meal replacements or post-workout snacks when you’re busy, and many love adding fruits, veggies, and even protein powder.

Hard-Boiled Eggs

Hard-boiled eggs make a great homemade protein snack for when you’re on the move, but be mindful of where you take them out of your Tupperware.

Best Muscle Building High Protein Supplements in 2024

Protein supplements are game-changers for many gym-goers. Below, we overview some of the top products in the market and how they can help you reach your fitness goals:

1. Crazy Nutrition Mass Gain

Crazy Nutrition Mass Gain may be your perfect fit if you’re looking to bulk up fast. It is packed with 50 grams of protein per serving. Its balanced mix of carbs and fats provides the calories you need to grow, making it great for people finding it hard to put on weight. Users generally love how well it works in the bulking phase and how easy it is to digest.

 

The price is:

• One-time purchase: $89.99
• Subscription costs $62.99

Customer Reviews

Crazy Nutrition Mass Gain boasts an impressive 4.2 out of 5 stars on its official website. A first-time buyer praised the muscle-gaining supplement for its excellent taste and quick muscle-building and repair [14]. However, on Trustpilot, one customer expressed frustration with the shipping, mentioning that they hadn’t received it [15].

2. Crazy Nutrition 100% Tri-Protein

Crazy Nutrition 100% Tri-Protein uses 6 different protein sources, including whey isolate, micellar casein, and milk protein concentrate. It gives you a steady release of protein over several hours, packing 24 grams without a lot of extra carbs or fats. It’s thus great for building and maintaining muscle.

 

Crazy Nutrition 100% Tri-Protein costs:

• One-time purchase: $69.99
• Subscription costs $48.99

Customer Reviews

On Crazy Nutrition’s official website, a user confidently raves about the 100% Tri-Protein, saying it “tastes just like a strawberry milkshake” and “mixes sooo smoothly,” expressing their love for the product [16]. Meanwhile, another customer on Trustpilot issues a warning, advising against placing orders with the company due to the risk of never receiving the products and potentially losing money [17].

3. Daily Shake – Ritual

If you’re into plant-based proteins, Ritual’s Daily Shake is your pick. It contains organic pea protein and a bunch of essential nutrients to support your health. It’s low in sugar and doesn’t have any artificial stuff, but it still tastes good and is easy on the stomach.

 

The price of Daily Shake – Ritual is $35.20 for a 1-month supply.

Customer Reviews

Ritual’s Daily Shake has garnered an impressive 440 global ratings on Amazon. One user mentions that it’s something they can trust and praises its great taste and high protein content [18]. However, another user wasn’t as pleased, describing the taste as “rather chalky [19].”

4. Naked Nutrition Naked Protein

Naked Nutrition’s Naked Protein is one of the purest protein powders out there—with no additives, sweeteners, or artificial flavors. Just 25 grams of protein per serving from grass-fed whey! It’s clean and versatile, as you can add it to almost anything without changing the flavor.

 

Naked Nutrition Naked Protein price for 1 Month is $94.99.

 

They give you 20% off your first shipment and 10% off every order after your first.

Customer Reviews

Naked Nutrition’s Naked Protein reviews on Amazon are glowing. One user praises Naked Whey for mixing easily in a blender without being gritty or lumpy, and they love the taste [20]. On the downside, another user expressed dissatisfaction with the muscle-building supplement, noting that it foams too much [21].

5. Plant Based Protein – Four Sigmatic

Plant Based Protein by Four Sigmatic combines plant-based protein with functional mushrooms like chaga and cordyceps. It’s not just about muscle growth; it aims to help boost your immune system and reduce post-workout inflammation. It has 18 grams of protein per serving and is super popular with vegans.

 

Plant Based Protein – Four Sigmatic is priced as follows:

• 1 Pack: $50
• 2 Packs: $95
• 4 Packs: $180

Customer Reviews

Four Sigmatic’s Plant Based Protein has received 2,201 ratings on Amazon, with an impressive 4.3 stars. One user raves about the supplement, saying they love it for its vegan ingredients and the inclusion of various mushroom powders, giving it a 10/10 recommendation [22]. Meanwhile, another reviewer criticizes it, mentioning that the aftertaste is unpleasant and lingers for hours [23].

Choosing the Right Protein Supplement for Yourself

Here are a few things to keep in mind when you’re picking a protein supplement:

Consider Your Diet

Choose a protein supplement that complements your diet. If you’re vegan, lactose intolerant, or have other dietary needs, look for plant-based proteins like pea or hemp or lactose-free options like whey isolate.

Think About Your Budget

Protein supplements vary in price, and that’s an important consideration if you want long-term value for money. Pick one that fits your budget but still gives you good quality.

Try Before You Buy

If you drink it regularly, you want a supplement that tastes good and mixes well with water or other liquids. It’s a good idea to try a sample before you commit. Many brands offer single-serving packets so that you can test them out.

Check Out What Others Are Saying

If you can’t find a sample, it might help to read reviews from other users and see reports on its effectiveness and taste in online forums like r/Supplements and r/askfitness. Look for reviews from people who have similar fitness goals to yours.

Other Factors to Consider

• Identify Your Goals: Different protein supplements cater to different goals, so knowing yours helps narrow the options. Some users choose legal SARMs or steroid alternatives instead. 
• Check the Protein Content: Make sure the supplement has a high protein content per serving, ideally 20-30 grams, depending on your needs.
• Look at the Ingredients: Avoid products with a long list of unnecessary additives, sugars, or artificial ingredients. A clean label with recognizable ingredients is usually a better choice.
• Consider Digestibility: Some proteins, like whey isolate or hydrolyzed proteins, are easier to digest and absorb, making them ideal for people with sensitive stomachs.

FAQs on Muscle Building Protein Foods

Let’s address some of the commonly asked questions about protein-rich food.

What Foods Are High in Protein for Muscle Building?

When it comes to muscle building high protein foods, you’ve got plenty of options depending on your diet. If you eat meat and animal products, chicken breast, turkey, lean beef, fish, and eggs are all great choices. Dairy products are also packed with protein.

 

On the other hand, if you’re following a plant-based diet, tofu, tempeh, seitan, lentils, chickpeas, and quinoa are all great picks. They are high in protein and help build muscle. Remember that some plant proteins are incomplete, so it’s a good idea to mix and match.

What Foods Build Muscles Fast?

If you want to bulk quickly, focus on essential amino acids and high protein low fat foods for muscle building. For example, chicken breast and turkey are great for this. Fish like salmon and tuna are also remarkable for fast muscle building. 

 

If you’re struggling to make an impact, you can try protein supplements like whey protein. They’re quickly absorbed, so they’re great after strength training or other intense workouts when your muscles crave protein.

How Much Protein Should I Eat To Build Muscle?

The amount of protein you need to build muscle depends on your weight, your activity level, and your fitness goals. A general rule of thumb is to aim for between 1.6 and 2.2 grams of protein a day per kilogram of your body weight.

 

It’s best to spread your protein intake throughout the day to maximize muscle protein synthesis, helping your body continuously build new muscle tissue. Eating protein right after exercise is especially good for recovery and growth.

What Is the Best Protein To Build Muscle?

The best protein for building muscle is easy to digest and contains all the essential amino acids. Whey protein is often considered the best for muscle building because it’s a complete protein (it has all 9 essential amino acids), and your body absorbs it quickly.

 

You can go for chicken breast, eggs, and lean beef if you prefer whole foods. If you’re on a plant-based diet, you want to combine different proteins to get all the amino acids you need—like pea protein and rice protein.

Final Thoughts on Muscle Building High Protein Foods

Building muscle is all about consistently eating high-quality protein and giving your muscles the nutrients they need to grow and recover. Muscle building high protein foods can boost your gym efforts, so it’s essential to plan your meals and tailor your protein intake to your fitness goals. 

 

Add supplements like Crazy Nutrition Mass Gain to create a well-rounded regimen, especially if your lifestyle does not allow proper meals after workouts. Most importantly, enjoy your food! Building muscle doesn’t have to mean bland, boring meals because high-protein options can fuel your gains and satisfy your taste buds at the same time.

References:

1. Ismail, Ishamri, and Seon-Tea Joo. “Poultry Meat Quality in Relation to Muscle Growth and Muscle Fiber Characteristics.” Korean Journal for Food Science of Animal Resources, vol. 37, no. 6, 2017, pp. 873–883, doi:10.5851/kosfa.2017.37.6.87.
2. di Corcia, Martina, et al. “Functional Properties of Meat in Athletes’ Performance and Recovery.” International Journal of Environmental Research and Public Health, vol. 19, no. 9, 2022, p. 5145, doi:10.3390/ijerph19095145.
3. Negro, Massimo, et al. “Protein Supplementation with Low Fat Meat after Resistance Training: Effects on Body Composition and Strength.” Nutrients, vol. 6, no. 8, 2014, pp. 3040–3049, doi:10.3390/nu6083040.
4. Alhussain, Maha H., and Moodi Mathel ALshammari. “Association between Fish Consumption and Muscle Mass and Function in Middle-Age and Older Adults.” Frontiers in Nutrition, vol. 8, 2021, p. 746880, doi:10.3389/fnut.2021.746880.
5. Koshinaka, Keiichi, et al. “Egg White Protein Feeding Facilitates Skeletal Muscle Gain in Young Rats with/without Clenbuterol Treatment.” Nutrients, vol. 13, no. 6, 2021, p. 2042, doi:10.3390/nu13062042.
6. Pathan, Safiullah, and Rafat A. Siddiqui. “Nutritional Composition and Bioactive Components in Quinoa (Chenopodium Quinoa Willd.) Greens: A Review.” Nutrients, vol. 14, no. 3, 2022, p. 558, doi:10.3390/nu14030558.
7. Patil, Nikhil Dnyaneshwar, et al. “Extraction, Modification, Biofunctionality, and Food Applications of Chickpea (Cicer Arietinum) Protein: An up-to-Date Review.” Foods (Basel, Switzerland), vol. 13, no. 9, 2024, p. 1398, doi:10.3390/foods13091398.
8. Bridge, Aaron, et al. “Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males.” Frontiers in Nutrition, vol. 6, 2019, p. 55, doi:10.3389/fnut.2019.00055.
9. Hermans, Wesley J. H., et al. “Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and during Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.” The Journal of Nutrition, vol. 152, no. 4, 2022, pp. 1022–1030, doi:10.1093/jn/nxac007.
10. Paul, Greg, and Garry J. Mendelson. “Evidence Supports the Use of Soy Protein to Promote Cardiometabolic Health and Muscle Development.” Journal of the American College of Nutrition, vol. 34 Suppl 1, no. sup1, 2015, pp. 56–59, doi:10.1080/07315724.2015.1080531.
11. Subali, Dionysius, et al. “Soy-Based Tempeh Rich in Paraprobiotics Properties as Functional Sports Food: More than a Protein Source.” Nutrients, vol. 15, no. 11, 2023, p. 2599, doi:10.3390/nu15112599.
12. Gorissen, Stefan Hm, et al. “Ingestion of Wheat Protein Increases in Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial.” The Journal of Nutrition, vol. 146, no. 9, 2016, pp. 1651–1659, doi:10.3945/jn.116.231340.
13. Alexander, Rachel, et al. “Health-Promoting Benefits of Lentils: Anti-Inflammatory and Anti-Microbial Effects.” Current Research in Physiology, vol. 7, no. 100124, 2024, p. 100124, doi:10.1016/j.crphys.2024.100124.
14. “Mass Gainer.” Crazy Nutrition, https://crazynutrition.com/pages/mass-gainer. Accessed 12 Aug. 2024.
15. “Aron Gave Crazy Nutrition 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/63905e900b7fc02715d6ce92. Accessed 12 Aug. 2024.
16. “Whey Protein Powder.” Crazy Nutrition, https://crazynutrition.com/products/100-tri-protein-subscription. Accessed 12 Aug. 2024.
17. “Aron Gave Crazy Nutrition 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/63905e900b7fc02715d6ce92. Accessed 12 Aug. 2024.
18. “Check out This Amazon Review of Ritual 50+ Vegan Protein Powder with BCAA: 20g Organic Pea Protein from Regenerative Farms in USA, Plant Based, Hand-Crafted Vanilla, 3rd Party Tested, Gluten-Free, Dairy-Free, Non-GMO, 1 Lbs.” Amazon.Com, https://www.amazon.com/gp/aw/review/B09W36RMCX/RU4P4RDN3KS9Q?ie=UTF8&ASIN=B09W34LQGX. Accessed 12 Aug. 2024.
19. “Check out This Amazon Review of Ritual 50+ Vegan Protein Powder with BCAA: 20g Organic Pea Protein from Regenerative Farms in USA, Plant Based, Hand-Crafted Vanilla, 3rd Party Tested, Gluten-Free, Dairy-Free, Non-GMO, 1 Lbs.” Amazon.Com, https://www.amazon.com/gp/aw/review/B09W36RMCX/R8N9MP568GK8S?ie=UTF8&ASIN=B09W34LQGX. Accessed 12 Aug. 2024.
20. “Check out This Amazon Review of NAKED WHEY 5LB 100% Grass Fed Unflavored Whey Protein Powder – Only 1 Ingredient, Undenatured – No GMO, Soy or Gluten – No Preservatives – Promote Muscle Growth and Recovery – 76 Servings.” Amazon.Com, https://www.amazon.com/gp/aw/review/B00XIKPUK4/RM84RO1CO2HTJ?ie=UTF8&ASIN=B00NBDMN8U. Accessed 12 Aug. 2024.
21. “Check out This Amazon Review of NAKED WHEY 5LB 100% Grass Fed Unflavored Whey Protein Powder – Only 1 Ingredient, Undenatured – No GMO, Soy or Gluten – No Preservatives – Promote Muscle Growth and Recovery – 76 Servings.” Amazon.Com, https://www.amazon.com/gp/aw/review/B0787S4YN1/R3V51WTS3IV4PH?ie=UTF8&ASIN=B00NBDMN8U. Accessed 12 Aug. 2024.
22. “Check out This Amazon Review of Four Sigmatic Organic Plant-Based Protein Powder Unflavored Protein with Lion’s Mane, Chaga, Cordyceps and More.” Amazon.Com, https://www.amazon.com/gp/aw/review/B08GN81SLF/R36KB2QQDYSD9Z?ie=UTF8&ASIN=B07WV444M9. Accessed 12 Aug. 2024.
23. “Check out This Amazon Review of Four Sigmatic Organic Plant-Based Protein Powder Unflavored Protein with Lion’s Mane, Chaga, Cordyceps and More.” Amazon.Com, https://www.amazon.com/gp/aw/review/B07WV444M9/R2T74FV8OKQIXP?ie=UTF8&ASIN=B07WV444M9. Accessed 12 Aug. 2024.