The Top 7 High Protein Foods For Muscle Growth

Protein is the cornerstone for any fat loss or muscle building diet. Any popular diet from keto to paleo has a high protein requirement. You may have thought that keto was just about high fat consumption. That’s not the case. It’s actually about high protein, high fat, low carb.

The basis for any diet to work is protein. Even vegetarian diets utilize high protein plant sources so they can be effective. You may be asking yourself what are the best foods to incorporate into your diet so you can get more of this beloved macro-nutrient? Well, that’s what this post is all about!

A Closer Look at the Top 7

1. Chicken Breast – The Athlete’s Staple

If you’ve ever trained for a sport, you know how important quality protein is for results. Nothing fits the bill quite like chicken breast. I’m not talking about the 8 piece from KFC. I’m talking about the boneless, skinless variety. In Just.4 oz, you get 20g of protein with 0 carbs. Its delicious, has unlimited variety, and cooks extremely well in a crockpot.

2. Lean Beef – The Iron You Need

Lean beef is a powerful protein source that tastes incredible. You can eat it plain, as taco meet, or even enjoy it with broccoli for a twist on some Asian cuisine. Make sure it’s super lean though. The fats in beef aren’t the good kind of fats. They are made up of saturated fat which can force your bad cholesterol to go up and your arteries to harden. Also, lean beef is full of iron, something that a lot of our vegetarian friends are deficient in.

3. Eggs – A Complete Protein

Now eggs are just plain old tasty. A southwestern omelet with corn and black beans tends to hit the spot in the morning. But, what does it mean to be a complete protein? It means that it contains all of the essential amino acids that’s required before it can be utilized. The best way to look at it is, “batteries included”.

4. Tuna – Protein and Omega 3’s

Tuna has been a staple for bodybuilders because it’s very lean, inexpensive, and they enjoy the benefits of stabilizing their omega fat ratios. Often times, people have way more omega 6’s than omega 3’s. So it’s a good habit to fit omega 3’s in whenever appropriate. What better way to do that with an affordable protein source like tuna? With over 21g of protein in a can of tuna, you can rest easy knowing the protein and good omega 3’s are taken care of.

5. Cottage Cheese – Stable Protein

When you’re looking for a slower digesting protein to keep you stable, look no further than the brightly colored container in your fridge. With 12g of slow digesting protein per 1/2 cup, your workout recovery can utilize more of the protein within the cottage cheese. Just make sure you opt for 1% or fat free. Otherwise those calories can really add up.

6. Quinoa – A Plant-based Superfood

Quinoa is a vegan or vegetarians best friend when it comes to protein. This plant based seed provides 8g of protein per cooked cup. Not only that, it’s considered a complete protein. Just like eggs, it contains all the essential amino acids your body needs. Quinoa is a great side dish to have with low sodium soy sauce.

7. Edamame – The Bean that Can’t Be Beat

Edamame is not a new food by any means. vegetarians a vegans alike will benefit from its plethora of vitamins, minerals, and yes, PROTEIN! With 17g of high quality protein per cup of cooked edamame, you can have the building blocks to start packing on serious muscle to burn more fat at rest.

A High Protein Recipe I Love

Tuna Tacos

You can vary this recipe for low-carb days by omitting the rice.

Ingredients:

• 1 Can Albacore Tuna
• 6 tsp Taco Seasoning
• 1/2 tbsp Extra Virgin Olive Oil
• 4 small Corn Tortillas
• 4 tbsp Avocado Salsa
• 1/2 Cup Lime and Cilantro Minute Rice

Steps:

1. Put tortillas on a microwave safe plate
2. Drain tuna and add to a small bowl
3. Add olive oil and taco seasoning to bowl and mix well
4. Spread the seasoned tuna evenly across the 4 tortillas and set aside
5. Microwave the rice per the instructions
6. Microwave the tortillas and tuna for 30 seconds at 1000W
7. Spread half the cup of rice across the 4 tortillas
8. Add avocado salsa

Prep: 5 Min | Cook: 90 sec

The taco seasoning masks the taste of tuna pretty well. Feel free to try some of the new tuna creation pouches. I like the sweet and spicy creation with 16g of protein per pouch. 1 pouch works well with 3 tortillas

I hope you enjoyed this post and come back for more. If you have a favorite high-protein recipe, I’d love to try it! So please share it in the comments section below.

Happy Lifting!