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Top 14 Foods Highest in Protein for Muscle Building



If you are looking to bulk up and build some muscle, it is essential that you introduce plenty of protein into your diet. When combined with lots of exercise and a strict training routine, protein will help gain muscle and lose fat healthily. The amount of protein that you will need to consume is dependent on your level activity, but including a lot of it will go a long way to helping you achieving your goals. To set you on the right path, here are the top 15 foods for building muscle.

1. Eggs


If you are looking to build muscle, you may see eggs as something to steer clear off, a food associated with English breakfasts and clogged arteries. In fact, research has shown eggs to be a health food and one that is perfect for muscle building. Egg whites especially are good as every ounce contains 6 grams of protein. If you’re planning to eat eggs everyday though, make sure to avoid saturated fats.

2. Milk


Milk is known as the good stuff for a reason, and skimmed milk should be a part of your everyday diet as it contains both protein and casein in abundance. Milk is nutrient dense and full of amino acids too, making it perfect for muscle gain.

3. Beef


Beef, particularly lean beef, is a big favorite of body builders as it contains a combination of protein, amino acids, creatine, and B vitamins. Saturated fat levels mean that you should not consume beef more than once a week, but factoring it into your diet is a must.

4. Salmon


A 100 g. serving of salmon will provide around 20g of protein. As well as this, the fish contains EPA and DHA omega-3 fats, which have been proven to help heart health and slow muscle breakdown, allowing you to train harder for longer.

5. Nuts


Nuts are the perfect in-between-meals snacking option and are packed with protein. A quarter cup of tasty almonds will provide close to 8g of protein, while around the same measure of peanuts will give you 9g. Peanut butter spread is also packed with good protein.

6. Beans


We all love beans, and so we should. Not only do they taste great; they are high in fibre and full of protein. With around 14g of protein in every cup, black beans are perhaps the most beneficial, but organic soybeans and kidney beans – with 14 grams of protein per cup – are also excellent.

7. Cottage Cheese


One cup of low-fat cottage cheese will give you 28 grams of protein. It is also packed with casein protein for sustained protein intake. The amount of protein in cottage cheese will depend on the brand, but always make sure to purchase the skimmed milk variety.

8. Turkey


Low sodium Turkey is a great source of nutrients and contains virtually no saturated fat. It can be a bit dry for some people, but served with vegetables it makes a pretty good meal.

9. Chicken


Like turkey, chicken is low on the saturated fat and high in protein, and some would say it tastes better. The white meat is the most protein rich part of the meat and a 3 1/2 oz. serving of chicken breast will provide 21g of protein.

10. Lentils


One cup of lentils will provide you with around 16g of protein and the nutritional benefits of this food are great too. Almost 30 per cent of calories in lentils are protein, so make sure you include these in your diet.

11. Buffalo


Buffalo is not something you would probably eat as part of your regular diet, but it is higher in protein than beef, contains more amino acids, and has a massive 80 per cent less fat than the more popular red meat.

12. Venison


Like buffalo, venison is unlikely to be something you get your teeth into regularly; however, it too offers a high source of nutrients without the excess fat. It is also incredibly tasty. Try it.

13. Lamb


One of the best tasting meats there is, lamb offers a 9:1 protein to carbohydrates ratio and is packed with plenty of B12. Not something you can consume more than once a week, but a great addition to a Sunday lunch!

14. Mussels


Mussels are great for muscles – remember that. Not only are they high in protein, the clams are low in fat and contain plenty of B12, making them great for the active, muscle building individual.

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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