If you’re looking to build muscle, you need more than a good weightlifting routine.
Want To Bulk? Eat This
You need protein. That guy in the corner at the gym isn’t chugging a chalky protein shake because it’s tasty. He’s doing it because he knows how absolutely necessary it is for bulking up, and if you really take building muscle seriously, you’ve got to increase your protein intake.
All protein is not created the same, though. Here are our top 7 protein-packed foods for building muscle:
They’re one of the best ways to start your day, and they’ve got a healthy 6 grams per egg. The protein in cooked eggs is quickly absorbed, and the omega-3s have countless benefits, especially when it comes to bone and mental health.
6. Lean Beef
In particular, splurge on grass-fed beef which is worth the price for the extra nutrients. Lean beef has nearly 20 grams of protein in just 3 ounces along with muscle-pumping creatine, amino acids, and B-vitamins.
In just a cup of lentils, you’re going to get about 18 grams of protein. Lentils are absolutely a superfood, not to mention they’re a perfect vegetarian and vegan-friendly option for muscle-building protein.
They’re packed with nutrients, too: folate, iron, potassium, and a handful of antioxidants. If you’re aiming to lose fat and build muscle, lentils have your back: the slow-burning protein and bulking fiber fill you up and optimize digestion.
4. Greek Yogurt
In a small 8 ounce serving of Greek yogurt, you can expect to get in 23 grams of protein, twice as much as you’ll get in a more typical yogurt. Opt for plain Greek yogurt to avoid excess added sugars. It’s a great smoothie base, and it also makes for a great sour cream alternative.
More specifically, you can’t just go to KFC. What you want is boneless, skinless chicken which clocks in at about 24 grams per 3 ounces. Chicken is protein-packed, not excessively fatty, and a heck of a lot cheaper than steak.
2. Yellowfin Tuna
In just 3 ounces of tuna, you get 25 grams of protein which is high quality and easy to digest. It’s also packed with supplemental nutrients like B vitamins and the antioxidant selenium.
1. Whey Protein
As we said in the beginning, the guy with the shaker bottle knows what he’s doing. In one formula, just one scoop of protein powder has a whopping 24 grams of protein. This isn’t uncommon. Whey protein is also particularly rich in top muscle-builders like BCAAs (branched-chain amino acids).
We’ve only skimmed the surface of high-protein foods you can supplement your diet with, but these 7 are the superstars in the muscle-building world. Building muscle isn’t a process that stops when you leave the gym. If you don't like whey or meats, tofu is another good option.
Your nutrition is key in transforming your body composition, and the most important food you need is protein.
Did we miss your top pick for protein-rich food? How do you make sure you’re getting in enough protein? Share your ideas with us!