Here are 15 of the best protein sources for muscle building:
1. Chicken Breast: A classic for a reason, chicken breast is a lean and versatile protein source that’s low in fat and calories. A 3-ounce serving contains about 26 grams of protein.
2. Greek Yogurt: Greek yogurt is a creamy and delicious source of protein, with a cup typically packing around 20-25 grams of protein. It’s also rich in calcium and probiotics, which are beneficial for gut health.
3. Eggs: Eggs are another excellent source of high-quality protein, containing all nine essential amino acids. A large egg contains about 6 grams of protein.
4. Salmon: Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for overall health and muscle recovery. A 3-ounce serving of salmon contains about 17 grams of protein.
5. Lean Beef: Lean beef is a good source of protein, iron, and creatine, which can help with muscle growth and strength. A 3-ounce serving of lean beef contains about 25 grams of protein.
6. Beans and Lentils: Beans and lentils are a great plant-based source of protein and fiber. A cup of cooked lentils contains about 18 grams of protein, while a cup of cooked black beans contains about 15 grams.
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7. Tofu: Tofu is a versatile soy-based protein source that can be absorbed and used by the body well. A 3-ounce serving of extra-firm tofu contains about 8 grams of protein.
8. Cottage Cheese: Cottage cheese is a low-fat, high-protein cheese that’s perfect for a post-workout snack. A half-cup serving contains about 14 grams of protein.
9. Whey Protein Powder: Whey protein powder is a convenient way to increase your protein intake. It’s easily absorbed by the body and is a good source of essential amino acids. A scoop of whey protein powder typically contains between 20-30 grams of protein.
10. Tuna: Tuna is a canned fish that’s a good source of lean protein and healthy fats. A 3-ounce serving of canned tuna contains about 17 grams of protein.
11. Turkey Breast: Ground turkey breast is a lean protein source that’s lower in fat than ground beef. A 3-ounce serving of ground turkey breast contains about 24 grams of protein.
12. Seitan: Seitan is a wheat gluten-based protein source that’s popular among vegetarians and vegans. A 3-ounce serving of seitan contains about 25 grams of protein.
13. Tempeh: Tempeh is a fermented soy product that’s a good source of protein and probiotics. A 3-ounce serving of tempeh contains about 16 grams of protein.
14. Edamame: Edamame are immature soybeans that are a good source of plant-based protein and fiber. A cup of cooked edamame contains about 17 grams of protein.
15. Quinoa: Quinoa is a complete protein source that’s also high in fiber and antioxidants. A cup of cooked quinoa contains about 8 grams of protein.
Remember, it’s important to eat a variety of protein sources to ensure that you’re getting all the essential amino acids your body needs.
