High-Protein Foods for Muscle Building To Boost Your Gains Naturally

If fitness experts had to choose between proteins and anything else in the world for a day, they would blindly choose proteins. And why not? Proteins are the building blocks of life. Period. If you’re still confused, here’s a little preview: These macronutrients are touted as the way to build muscles, boost metabolism, and burn calories while maintaining your hair, skin, bones, hormones, and more. Even better, they make for great workout meals that align with your fitness goals. Impressive?

Scroll ahead to bind to the protein team and even learn about high-protein foods for muscle building, weight management, and immunity building. Read up to also know how much protein you need to survive and thrive for the day.

What Is Protein?

Proteins are micronutrients that are composed of amino acids. These micronutrients are literally the building blocks of life. They play an important role in building muscles, facilitating the immune system, repairing tissues, and producing hormones and enzymes (talk about an overachiever). The best part about protein? High-protein foods for muscle building, immunity system, and tissue repair are found in common food items that are a part of our daily diet anyway. Food items such as eggs, fish, meat, dairy, seeds, and vegetables are full of protein that strengthens and restores our body for everyday healthy functioning.

Why Do We Need Protein

Protein is a key nutrient required for our body to grow, repair, and strengthen our everyday function. They are a part of our body’s building blocks that are essential in creating and maintaining muscle, skin, hair, and other internal organs. Protein also supports our immune system by producing essential antibodies that help transport oxygen through haemoglobin. It is also vital in improving our digestion, metabolism, and recovery from injuries and hormonal imbalances. A balanced and protein-rich diet can ensure regulated cell function, sustained energy source, and keep your body overall healthy.

Benefits Of Protein-Rich Diet

Here’s why protein is so good for you.

If you indulge in a heavy workout, following up with a protein-dense meal is essential to repair muscles and avoid muscle loss post-workout. Since muscles are 80% protein, a high intake of protein automatically improves your muscle mass and strength.

Eat to lose weight. Yes, you read that right. The more protein you eat, the more energy your body needs to break down proteins and, bam, you end up burning more calories.

The best way to avoid hunger pangs from derailing your weight loss plan is to prevent them in the first place. How? Bring protein on your plate more often. It is known to reduce Ghrelin (hunger hormone) and boost the Peptide YY hormone that makes you feel full. This means no more getting lured by unhealthy munchies later in the day.

Eating enough protein is your best bet at improving bone health and reducing the risk of bone fractures or osteoporosis later.

Ensuring plenty of protein in your diet balances your blood sugar levels by preventing insulin spikes. If you didn’t know, these uncontrolled spikes are responsible for those midday slumps at the desk, yo-yo moods and sudden cravings for sweets. So let’s get some proteins, shall we?

Protein Requirement For Building Muscle

Depending on your age, gender, activity level, and overall health, the amount of protein in a high-protein diet for muscle gain, immunity, and strength changes. On average, adults need 0.8–1 grams of protein per kilogram of their body weight to maintain basic bodily functions. That means if you weigh 60 kilograms you need to intake 60 grams of protein in your daily diet for maintenance. But if you are someone who lives an active lifestyle with a bunch of cardio, weight-training, or even athletic individuals then you need to increase this protein intake to 1.2–2.0 grams of protein per kilogram of your weight.

Signs You’re Not Getting Enough Protein

• Loss of muscle mass
• Anxiety and mood swings
• Muscle cramps
• FatigueHair loss
• Bloating or fluid retention
• Susceptible to bone fractures
• Brittle nails
• Falling ill more often (Lower immunity)
• Increased appetite
• Skin pigmentation

Tips To Increase Protein Intake For Muscle Growth

Here are a few tips if you are looking at a high-protein diet for muscle gain.

Spread out your protein intake, protein-rich foods can get heavy and thus consuming a lot in one go may make you feel heavy and stuffed. Spread out your meals and incorporate some protein into every meal to complete your protein quota for the day.

Have a protein shake or a protein-rich snack instead of junk food and zero-protein food items.

Incorporate high-quality protein foods into your meals so you can increase your intake by a lot.

Protein-Rich Foods

We’ve compiled a list of foods with the highest protein that can be incorporated into your daily diet plan for muscle gain.

1. Kidney Beans

Kidney beans or Rajma are loaded with protein, carbohydrates and fibre. The best part? Its protein content is almost at par with that of meat without added calories or saturated fat. Psst! Want in on the best match for Rajma? Pair it with piping hot steamed rice and join the Rajma Chawal club.

Estimated protein per cup: 43 gm

2. Greek Yogurt

This creamier cousin of regular yoghurt has twice the amount of protein. It’s strained off the whey (read: lesser carbs and sugar) to achieve a thicker consistency. Top it with diced apples, berries and nuts for an appetite-stabilizing treat. Oh, and steer clear of sweetened Greek yoghurt if you intend to keep your calories in check.

Estimated protein per cup: 17 gm

3. Broccoli

Raw broccoli is almost 90% water, 7% carbs and 3% protein with negligible fat. Find raw broccoli boring? Toss these flower heads into a stir-fry, creamy soup or salad so your taste buds don’t go through an ordeal and you get your dose of protein. Win-win. Since the protein content per serving is relatively less, you might want to supplement it with your primary protein sources.

Estimated protein per cup: 3 gm

4. Quinoa

Meet the super grain which is a protein-rich food for vegetarians and vegans both: Quinoa. These tiny yellow pods with a nutty flavour are an ideal substitute for rice if you’re looking for a plate loaded with proteins, fibres and minerals. And did we tell you there’s no other plant source that offers a complete protein package? Vegans, hope you’re taking a mental note. Plus, it’s gluten-free.

Estimated protein per cup: 8 gm

5. Peanuts

You would be happy to know your favourite bar munchies have made it to this list. Peanuts, also known as monkey nuts (didn’t know that, did you?) are chock-full of protein, Vitamins B and E and essential minerals. If popping peanuts is no fun for you, you can have it in the form of peanut butter spread in your morning brekkie. Oh, and it’s perfect to curb those midday hunger pangs.

Estimated protein per cup: 38 gm

6. Paneer (Cottage Cheese)

Your hunt for delectable desi food that packs a good ratio of proteins to fat ends at your favourite milky and crumbly paneer. A protein-rich Indian food, paneer is the perfect inclusion to a vegetarian diet for muscle gain. Chomp away the ultimate protein delight by tossing it with chaat masala and dunking it in a dip of your choice (Think: hummus or mayo).

Estimated protein per cup: 21 gm

7. Chickpeas

Chickpeas are more than just the base of your favourite lip-smacking hummus. It ranks high among protein-rich foods for vegetarians. These rounded beige legumes are also excellent for vegans or people looking to cut down on meat consumption, whilst keeping their protein intake in check. Besides, the dietary fibres in them keep you feeling fuller for longer. Controlled appetite? Yes, please.

Estimated protein per cup: 39 gm

8. Turkey Breast

Did you know cooked Turkey breast meat comprises over half of an adult’s recommended daily protein intake (46gm for women and 56 gm for men)? This explains why fitness experts swear by including turkey breast and thighs in an effective diet plan for muscle gain. Boost your protein intake with low-cal roasted turkey meat smothered with spiced chilli sauces and mushrooms. A healthy makeover in progress, we would say.

Estimated protein per cup: 41 gm

9. Tuna

Tuna fish is your best bet if you want to up your protein intake while scaling back on calories and fat. Packed with all 9 essential amino acids, regular consumption of turkey helps in the growth and maintenance of lean muscle tissue. You can also switch between other fishes, such as Halibut and Salmon to ensure the best diet plan for muscle gain without allowing monotony to creep in.

Estimated protein per cup: 21 gm

10. Chicken Breast

A versatile protein source that features myriad cuisines, chicken breast is packed with muscle-building protein and delivers a nice hit of other nutrients in just a single serving. You can have it grilled, baked, barbecued or roasted to get your portion of lean protein. Oh, and did we mention it helps in weight loss? Opt for light chicken stews, soups, salads and grilled recipes over deep-fried options to ensure more protein and less fat in your diet plan for muscle gain.

Estimated protein per cup: 43 gm

11. Egg Whites

Egg whites are almost pure protein, and barely any calories or fat. It is ideal for muscle-building, weight management, and reducing fat intake. If you can skip the yolk which is actually full of calories and fats, you can very easily consume up to four egg whites of four eggs. The best way to eat it is by boiling the eggs, adding a pinch of salt and pepper to them and having it as a snack.

Estimated protein per cup: 26 gm

12. Salmon

Salmons are rich in Omega 3s and are great for your heart and brain health. This nutrient-dense fish is great when consumed cooked or raw (all hail sushi!) and the essential healthy fats and vitamins like vitamin D and B12 are amazing for the skin too.

Estimated protein per cup: 40 gm

13. Lentils

If you avoid meat or live a plant-based lifestyle, then lentils are your best buddies when it comes to high-protein muscle-building meals. These vegan sources of protein are power-packed with fibre and iron and make for a great nutritious choice for vegetarians and non-vegetarians alike.

Estimated protein per cup: 18 gm

14. Black Beans

Black beans are yet another vegan alternative to meat, dairy, and eggs that is fibre-rich, heart-healthy, and a great aid to digestion. One cup of black beans with some veggies or carbs can help reduce cholesterol, regulate your bowels, and keep your heartbeat steady.

Estimated protein per cup: 15 gm

15. Raw Almonds

Almonds are high in protein and healthy fats that your body needs to reduce the wear and tear of your tissues, bones, and joints. Almonds are a great snacking alternative to fried or junk food. You can either have some almonds as they are or soak them overnight to make almond milk or almond butter the next day. You can also add almonds to your protein shake or protein bowl for that additional protein and that zesty crunch.

Estimated protein per cup: 30 gm

16. Peanuts

Known as the poor man’s almonds, peanuts are also a great source of protein. They are cheaper than any other nuts in India and very readily available in the market. They are superb for supporting energy and providing safety throughout the day.

Estimated protein per cup: 38 gm

17. Edamame

Edamame are young soybean pods that can be consumed raw, parboiled, or cooked. You can have them as a snack or add them to your salads. These are rich in fibre and protein and are a great snack for children as well.

Estimated protein per cup: 17 gm

18. Chickpeas

Hummus, salad, rotis, soups, or even mousse, chickpeas are a great source of protein that is extremely versatile. You can eat chickpeas in any form, whether boiled or mashed, blended or roasted, they taste great and offer enormous amounts of iron and fibre along with protein.

Estimated protein per cup: 15 gm

19. Tofu

If you are vegan and miss cottage cheese, replace that dairy-filled protein source with tofu. Primarily made with soya milk, tofu can be made with a number of plant-based milks and ingredients such as lentils, nuts, grains, and pluses. It is very easy to incorporate into your diet and they offer a great amount of protein.

Estimated protein per cup: 20 gm

20. Tempeh

Similar to tofu, tempeh is made of fermented soybeans and is rich in probiotics and protein. It is also a great alternative to meat, dairy, and eggs and thus the perfect choice for vegetarians and vegans looking for a high-protein diet for muscle gain.

Parting Thoughts

FAQs

1. What are some protein-rich fruits?

   Protein-rich foods include:

   • Guava (4.2 gm per cup)
   • Avocado (4 gm per cup)
   • Apricot (2.2 gm per cup)
   • Kiwi (2.1 gm per cup)
   • Blackberries (2 gm per cup)
   • Orange (1.7 gm per cup)
   • Banana (1.3 gm per cup)
   • Raspberries (1.2 gm per cup)
   • Peaches (1.4 gm per cup)

2. Which vegetables are high in protein?

   • Lima beans (11.6 gm per cup)
   • Green peas (8.6 gm per cup)
   • Spinach (5.3 gm per cup)
   • Sweet corn (4.7 gm per cup)
   • Sweet potato (4.5 gm per cup)
   • Asparagus (4.3 gm per cup)
   • Kale (3.8 gm per cup)
   • Mushroom (3.9 gm per cup)
   • Broccoli (3.7 gm per cup)

Which are the dry fruits with high protein?

• Zante currants (5.9 gm per cup)
• Raisins (5.1 gm per cup)
• Figs (4.9 gm per cup)
• Dried apricots (4.4 gm per cup)

3. Mention protein-rich Indian foods.

   High-protein Indian foods include lean chicken, pork, fish, beef, tofu, beans, cottage cheese, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

4. Mention foods highest in protein and lowest in fat.

   Foods such as tuna, halibut, tofu, eggs, nuts and chicken are relatively high in protein and low in fats.