Protein is an extremely important macronutrient that is required by the body for several important functions. It helps in building and repairing tissues, which includes muscles, bones and skin. Proteins are also responsible for making enzymes and hormones, supporting immune function, balancing fluids, and providing energy. This macronutrient is also considered as the body's building block as they break down into essential amino acids which help in cellular functions. All of these functions make protein an important part of the diet like fats or carbs.
If you're aiming to build muscles, your diet should have high-protein foods. They supply essential amino acids that are needed for muscle protein synthesis, helping build lean muscle mass. When a high-protein food is combined with consistent resistance training and adequate calories, it helps build lean muscles. Here are some high-protein foods that you can include in your diet.
1. Chicken Breast
This tops the list as one of the leanest protein sources available. It gives about 25-30 grams of protein per 100 grams when cooked without skin. This is also a good option due to its complete amino acid profile, with particularly high levels of leucine. Along with protein, it also gives you B vitamins like niacin and B6 that help in energy metabolism during workouts. You can grill it with herbs and garlic for a flavourful main dish, or slice it into salads for added volume without extra calories. Regular consumption can also improve joint health through natural collagen content.
2. Eggs
Eggs give around 6 grams of high-quality protein per large egg, which makes them a versatile, budget-friendly option for muscle building. Unlike egg whites alone, whole eggs provide all nine essential amino acids plus healthy fats, choline for brain function, and lutein for eye health. The compounds in yolk help in nutrient absorption, ensuring muscles utilise the protein effectively.
3. Greek Yoghurt
Greek yoghurt gives about 10 grams of protein per 100 grams, which is double of regular yoghurt. This is because of the straining process that removes whey and concentrates casein. This mix of fast-digesting whey and slow-release casein provides prolonged amino acid delivery, which is ideal for overnight muscle recovery. It's also rich in probiotics for gut health, and calcium for bone strength. The probiotics may also help reduce exercise-induced inflammation. Choose plain, full-fat or low-fat versions to avoid added sugars. You can then customise it with berries, nuts, or a drizzle of honey.
4. Salmon
Salmon gives about 20-25 grams of protein per 100 grams while also providing you with omega-3 fatty acids like EPA and DHA, which combat inflammation and improve muscle protein synthesis rates. These fats improve cell membrane fluidity, allowing better nutrient uptake in muscle cells, and boost insulin sensitivity for better energy use. Rich in vitamin D and selenium, it supports testosterone levels and antioxidant defense against training stress. Salmon has a slightly higher calorie profile, however, the fats are beneficial, as omega-3s promote fat oxidation.
5. Lean Beef
Lean beef offers about 25 grams of protein per 3-ounce serving. It has creatine that replenishes ATP for explosive lifts and high-rep sets. Heme iron improves oxygen transport to muscles, combating fatigue, while zinc and B12 help in hormone production and red blood cell formation. Stir-fry thin slices with broccoli or grill skewers for quick meals.
6. Tuna
Tuna provides 25-30 grams of protein per 100 grams in water-packed cans. It is emerging as a low-fat powerhouse for muscle fueling. High in selenium and B3, it protects cells from oxidative damage and supports metabolism. Its purity and mild flavour make it effortless to include in diet. You can mix it into salads, top rice bowls, or eat straight. Low mercury varieties can be used frequently, improving protein intake for repair without caloric excess.
7. Cottage Cheese
Cottage cheese gives around 25-28 grams per cup. It has casein which slows digestion that helps to feed muscles for hours. Calcium and phosphorus helps to strengthen bones under heavy loads, while its mild taste pairs with pineapple or tomatoes. You can also consume it as a late-night snack.
8. Tofu
Tofu supplies 10-13 grams per 100 grams as a complete plant protein. It is ideal for vegetarians with isoflavones helping in hormone balance and fat metabolism. Firm varieties absorb marinades well and can be used for stir-fries or scrambles, mimicking eggs. Iron and magnesium support energy and contraction.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
