8 Best Sources of Protein for Muscle Building

While there are hundreds of foods containing protein that you can eat to build muscle, these 8 are the best and will give you the fastest results:

1 - Whey Protein


A muscle building favorite of bodybuilders. When consumed before and after workouts, this complete protein digests fast and is absorbed quickly by muscles thus helping them recover and repair faster. Many of the whey powders contain 15 grams of protein per serving.

2 - Eggs


At 6 grams per ounce, eggs are another bodybuilder’s go-to protein source. While most of the protein is in the white of the egg, don’t be afraid to also eat the yolk. It is a good source of vitamin B12 which helps in fat breakdown and muscle contraction, and does not increase cholesterol as once thought.

3 - Fish


Also having 6 grams per ounce of protein, fish have no carbohydrates and little saturated fat. Fatty fish, such as salmon, halibut, mackerel and trout are also high in Omega 3 – one of the good fats that slows protein breakdown in muscles.

4 - Poultry


Ounce for ounce, the white meat of turkey and chicken have the most protein – 9 grams per serving. It is also a rich source of vitamin B.


5 - Lean Beef


To find the leanest cuts, look for labels on the packages having “round”, “loin” or the new one “flat iron” in their name. Not only is lean beef a great source of iron and zinc, but also creatine,  an energy source for your muscles at 2 grams per 16-ounce serving. Also beef has one of the highest levels of selenium – a prostrate-cancer fighting mineral.

6 - Nuts


Nuts, especially almonds, are a great source of protein as a snack and are also high in vitamin E.  Vitamin E is a powerful antioxidant that helps muscles recover quicker from workouts and lowers the risk of Alzheimer’s disease.

7 - Cottage Cheese


When buying cottage cheese, make sure it is made from either low-fat or skim milk. While the protein content can vary among brands, it normally has around 7 grams per ¼ cup serving.

8 - Low Fat and Chocolate Milk


Milk is on this list because it contains both whey and casein protein. When drunk after a workout, the whey protein breaks down quickly to help muscles recover. When taken as a snack before bedtime, the casein protein breaks down slower keeping it in your digestive system longer and giving your muscles a source of protein throughout the night. After a workout, chocolate milk is even better than non-chocolate as it is a more complete source of what your body needs post-workout.


Not only will the foods on this list greatly aid in your muscle building efforts, they also give you enough variety to keep from getting bored from eating the same few foods – something common in many body-building diets.