Both diet and exercise are essential for building muscle.
The key is a well-balanced diet containing adequate protein, carbs, and fats.
FreshSplash / Getty Images
How Much Protein Do you oughta Grow Muscle?
FreshSplash / Getty Images
They also provide vitamins, minerals, antioxidants, and healthy fats.
Just one sizeablehard-boiled eggcontains 6.3 g of protein.
Chicken Breast
Chicken breast is a lean meat high in protein and contains nutrients such aszincand iron.
It can easily be added to various dishes, including salads, soups, sandwiches, and bowls.
One medium chicken breast without the skin contains about 35.5 g of protein.
Greek Yogurt
ConsumingGreek yogurtis an easy way to increase your protein intake.
Quinoa
Quinoahas all the essential amino acids and is a good source of plant-based protein.
Cottage Cheese
Cottage cheeseis packed with protein.
Its also rich in calcium, which supports healthy bones.
Salmon
Salmon is an excellent food for supporting overall health.
In addition to protein, it contains omega-3 fatty acids, which can also support muscle growth.
A half filet of salmon contains 40.4 g of protein.
Lentils
Lentilsare a good high-protein food option, especially for people who follow plant-based diets.
They also contain lots of vitamins, minerals, and fiber.
One cup of lentils contains about 17.9 g of protein.
Cows Milk and Soy Milk
Cows milk andsoy milkprovide high-quality protein.
It provides 7 g of protein per 1-cup serving.
Almonds
In addition to protein,almondscontain a good amount ofvitamin E, magnesium, and phosphorus.
They also have fiber to help you stay full longer.
One cup of dry roasted almonds has about 30 g of protein.
Tuna
Like salmon, tuna contains healthy omega-3 fatty acids.
Its also a great source of protein.
One can of tuna has more than 40 g of protein.
Shellfish
Seafood like lobster, shrimp, and crab are considered shellfish.
They are low in fat and high in protein.
A 4-ounce lobster tail contains 23 g of protein.Shellfish also contain small amounts of heart-healthy omega-3 fatty acids.
Lean Beef
Lean beef is a good source of protein, iron, zinc, andselenium.
Soybeans
Soybeansare a bang out of legume and a good source of plant-based protein.
Just 3.5 ounces of boiled soybeans contain 18 g of protein.They also contain antioxidants linked to health benefits.
Turkey Breast
Turkey breast is high in protein and contains almost no fat.
It also provides B vitamins,niacin, zinc, iron, and magnesium.
A 3-ounce turkey breast has about 26 g of protein.
Tilapia
Tilapiais a seafood thats packed with protein.
Beans
Beansare a great source of protein for people who follow plant-based diets.
They are also high in magnesium, calcium, and phosphorus.
Some types of beans to consider include black, kidney, and navy beans.
A half-cup of dark red kidney beans contains 9 g of protein.
Edamame
Edamame is a popular staple at Japanese restaurants.
It’s commonly found in the freezer aisle in-shell or shelled.
One cup contains all the essential amino acids and 18 g of protein.
Lean Jerky
Beef and chicken jerky contain about 10 g of protein per ounce.
Jerky is agood snackif youre on the go.
it’s possible for you to find it at most convenience and grocery stores.
Peanuts
Peanuts andpeanut butterare good sources of protein and magnesium.
One cup of peanuts has nearly 41 g of protein.
Tofu
Tofu is another high-protein optionfor plant-based dieters.
A 4-ounce cut of tenderloin has about 23 g of protein.It also contains essential vitamins and minerals.
Bison
Bison contains about 21 g of protein per 4 ounces.Its also a very leanmeatand a good iron source.
Seeds
Seeds, such as chia seeds andpumpkin seeds, are high in protein and other nutrients.
They contain about 17 g of protein per cup.
Cheese
Cheeseis a convenient, high-protein food.
Since cheese can be high in sodium and saturated fat, stick to recommended portions.
A cup of buckwheat contains 22.5 g of protein.
It also provides vitamins, minerals, and fiber.
A Word From Verywell
Protein stimulates muscle growth when combined with resistance exercise.
How much protein you consume depends on age and when you last trained.
Portioning protein regularly throughout the day, including before bedtime, helps build muscle throughout the day and overnight.
Supplement Options
Supplements are an easy way to add extra protein to your diet.
The best strategy involves both diet and exercise.
Muscle-building foods generally contain a lot of protein.
You should include high-protein foods that are low in fat and high in healthy nutrients.
Talking to a healthcare provider before changing your diet is always a good idea.
American College of Sports Medicine.Protein intake for optimal muscle maintenance.
Harvard Health.High-protein foods: The best protein sources to include in a healthy diet.
U.S. Department of Agriculture.Chicken breast, sauteed, skin not eaten.
U.S. Department of Agriculture.Yogurt, greek, low fat milk, plain.
U.S. Department of Agriculture.Cheese, cottage, lowfat, 1% milkfat.
U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, raw.
U.S. Department of Agriculture.Lentils, mature seeds, cooked, boiled, without salt.
University of Rochester Medical Center.Nuts, almonds, 1 cup, whole.
U.S. Department of Agriculture.Fish, tuna, light, canned in water, without salt, drained solids.
U.S. Department of Agriculture.14/16 oz lobster tails.
World Cancer Research Fund International.Limit consumption of red and processed meat.
U.S. Department of Agriculture.Soybeans, mature cooked, boiled, without salt.
U.S. Department of Agriculture.Turkey, whole, breast, meat only, cooked, roasted.
U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.
U.S. Department of Agriculture.Dark red kidney beans with sea salt.
Harvard Health.High-protein snacks to build muscle and keep hunger at bay.
U.S. Department of Agriculture.Peanuts, roasted, unsalted.
U.S. Department of Agriculture.Tofu, hard, prepared with nigari.
U.S. Department of Agriculture.What is the most consumed meat in the world?
U.S. Department of Agriculture.Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw.
U.S. Department of Agriculture.All natural ground bison.
2013;33(4):293. doi: 10.1016/j.nutres.2013.01.007.
U.S. Department of Agriculture.Rice, brown, long-grain, cooked.
U.S. Department of Agriculture.Premium walnuts.
U.S. Department of Agriculture.Buckwheat.
National Academy of Sports Medicine.Strength on a plate: The weight lifting diet guide.
The Yale Ledger.6 tips to help you build muscle faster.
Harvard Health.Building better muscle.
