If you want to build muscle, you need to eat enough protein. Protein is the building block of muscle tissue, and it helps you recover from your workouts, boost your metabolism, and prevent muscle loss. But how much protein do you need? And what are the best sources of protein?
The general recommendation is to consume 0.8 grams of protein per kilogram of body weight per day. However, if you are active and want to gain muscle, you may need more than that. Some experts suggest 1.2 to 2 grams of protein per kilogram of body weight per day for optimal muscle growth. That means if you weigh 70 kilograms, you should aim for 84 to 140 grams of protein per day.
But how do you get that much protein in your diet? You may think that you need to eat a lot of meat, eggs, and dairy products, but there are many other options as well. In fact, there are plenty of plant-based foods that are high in protein and offer other benefits, such as fiber, vitamins, minerals, and antioxidants. Here are 12 high-protein foods that you can include in your diet to help you build muscle and eat like a beast.
1. Chicken Breast
Chicken breast is one of the most popular and versatile sources of protein. It has about 31 grams of protein per 100 grams, and it is low in fat and calories. You can grill it, bake it, roast it, or stir-fry it with your favorite vegetables and seasonings. You can also use it to make salads, sandwiches, wraps, soups, or casseroles.
2. Greek Yogurt
Greek yogurt is a creamy and delicious dairy product that has about 10 grams of protein per 100 grams. It is also rich in calcium, potassium, and probiotics, which are good for your bones, muscles, and gut health. You can eat it plain, or add some fruits, nuts, seeds, or granola for extra flavor and crunch. You can also use it as a substitute for sour cream, mayonnaise, or cream cheese in your recipes.
3. Eggs
Eggs are one of the most complete and affordable sources of protein. They have about 6 grams of protein per egg, and they contain all nine essential amino acids that your body cannot make on its own. They are also high in choline, which is important for your brain and nervous system. You can eat eggs for breakfast, lunch, or dinner, and prepare them in various ways, such as scrambled, boiled, poached, or fried. You can also use them to make omelets, frittatas, quiches, or muffins.
4. Tofu
Tofu is a soy-based product that has about 8 grams of protein per 100 grams. It is also a good source of iron, calcium, and magnesium, which are essential for your blood, bones, and muscles. Tofu has a mild and neutral flavor, which makes it easy to adapt to different cuisines and dishes. You can marinate it, bake it, fry it, or grill it, and add it to your salads, stir-fries, curries, or soups.
5. Quinoa
Quinoa is a gluten-free grain that has about 14 grams of protein per 100 grams. It is also one of the few plant-based foods that contain all nine essential amino acids, making it a complete protein. Quinoa is also high in fiber, which helps you feel full and supports your digestion. You can cook quinoa like rice, and use it as a base for your salads, bowls, or pilafs. You can also add it to your soups, stews, or burgers.
6. Salmon
Salmon is a fatty fish that has about 20 grams of protein per 100 grams. It is also one of the best sources of omega-3 fatty acids, which are good for your heart, brain, and skin. Salmon is easy to cook, and you can bake it, grill it, or pan-fry it with some lemon, garlic, and herbs. You can also make salmon patties, salads, or sandwiches.
7. Lentils
Lentils are legumes that have about 9 grams of protein per 100 grams. They are also high in fiber, folate, iron, and potassium, which are beneficial for your blood, energy, and blood pressure. Lentils are cheap and easy to cook, and you can use them to make soups, stews, curries, or salads. You can also blend them to make dips, spreads, or burgers.
8. Cottage Cheese
Cottage cheese is a soft and fresh cheese that has about 11 grams of protein per 100 grams. It is also low in fat and calories, and high in calcium, phosphorus, and selenium, which are good for your bones, teeth, and immune system. Cottage cheese has a mild and slightly tangy flavor, and you can eat it plain, or add some fruits, honey, or cinnamon for a sweet treat. You can also use it as a topping for your toast, pancakes, or waffles, or as a filling for your crepes, pies, or cakes.
9. Edamame
Edamame are young soybeans that have about 11 grams of protein per 100 grams. They are also rich in fiber, vitamin K, and manganese, which are important for your blood clotting, bone health, and metabolism. Edamame are usually sold in their pods, which you can boil or steam and eat as a snack or appetizer. You can also shell them and add them to your salads, bowls, or stir-fries.
10. Peanut Butter
Peanut butter is a spread made from roasted peanuts that has about 25 grams of protein per 100 grams. It is also high in healthy fats, which help you feel satisfied and energized. Peanut butter has a nutty and sweet flavor, and you can eat it with bread, crackers, or fruit. You can also use it to make smoothies, sauces, or desserts.
11. Oats
Oats are a whole grain that have about 17 grams of protein per 100 grams. They are also high in fiber, which helps you lower your cholesterol and blood sugar levels. Oats are a great breakfast option, and you can make oatmeal, porridge, or granola with them. You can also use them to make muffins, cookies, or bars.
12. Chia Seeds
Chia seeds are tiny seeds that have about 17 grams of protein per 100 grams. They are also high in omega-3 fatty acids, fiber, calcium, and antioxidants, which are good for your heart, digestion, bones, and skin. Chia seeds have a crunchy texture and a nutty flavor, and you can sprinkle them on your yogurt, cereal, or salads. You can also soak them in water or milk and make chia pudding, which is a delicious and healthy dessert.
