8 Best Sources of Protein for Muscle Building

Though you can find protein in many foods, you need to choose the best ones for you to get fastest results in muscle building. Here are 8 sources of protein you can depend on.

#1 Whey Protein is the Favorite

Whey protein is the most popular muscle building item among bodybuilders. The fact that your digestive system digests and absorbs it fast is the reason for its popularity. So you get protein in a quick manner to replenish your muscles fast after the workouts. You can also get it before the workouts. Usually the whey powders have around 15 grams of protein per serving.

#2 Eggs for Go-To Protein

Eggs can be your source of go-to protein as you get 6 grams of protein per ounce of egg. It is true egg protein is mainly in the white but you should also have at the yolk because you can get vitamin B12 from it. This vitamin is needed to break fat easily and help muscle contraction. Now it’s been found the yolk doesn’t increase cholesterol.

#3 Fish for Healthy Fats

Fish can be the good source of 6 grams of protein per ounce. You’ll get no carbohydrates with little saturated fat. You can get Omega 3 from fatty fish such as, mackerel, salmon, trout and halibut. Omega 3 is the good fat that helps you absorb protein slowly.

#4 Poultry for Easy Protein

The white meat of chicken and turkey can provide you with most protein as you get 9 grams from one ounce. You also get lot of vitamin B.

#5 Lean Beef for More Nutrients

Labels like “round”, “loin” or “flat iron” are good for you when you’re looking for lean beef that is full of iron and zinc. You also get creatine to energize your muscles. 2 grams of creatine can be found from 16 ounce serving. With beef, you get highest level of natural selenium that helps you fight cancer.

#6 Nuts for Antioxidant

Nuts, especially almonds, can be your friendly snack as it provides lot of vitamin E that acts as an effective antioxidant. You’ll have help in getting your muscles recover fast after the workouts. This antioxidant also helps prevent Alzheimer’s disease.

#7 Cottage Cheese for Protein

Your cottage cheese should come from low-fat or skim milk. Although the amount of protein may vary among different brands, you can expect approximately 7 grams per ¼ cup serving.

#8 Low Fat and Chocolate Milk

You know whey and casein come from milk and so you need to include milk in the list. The whey protein helps you build muscle recover after the workout as the protein breaks down easily. On the contrary, the casein protein breaks down slowly in your digestive system and so if you take milk as a snack before bedtime, your body will have a source of protein for the night time. Moreover, chocolate milk can provide you better source of what your body needs after the workout than the non-chocolate one.

The foods are not only effective in building muscle but also helpful in providing you a variety in food source. You’re not going to feel bored in your pursuit of building muscle when you have these foods on this list.


Is a muscular physique possible for everyone? It’s true that some people build muscle faster and more easily than others. However, if you want to have a strong body with well-defined muscles you absolutely can. There are two components to building muscle mass. Learn more and discover how you can build muscle too.

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