Protein Rich Food for Muscle Gain | Body Building Foods

Hello, friends welcome to my blog. Today I am going to discuss protein rich food for muscle gain.

We will discussing the most frequently asked question by everyone saying, ” Bro, it’s been 4 months, 5 months, and a full year already, but my body has shown no transformation.” The main reason behind that is poor nutrition. That is, the absence of the right kind of food in your diet.

As you all know whenever you go to the gym, you breakdown your muscles. But if you really want your muscles to grow. You must allow your muscles to get repaired as well which can be done by adding good nutrition. Now here’s a concern.

protein rich food for muscle gain
protein rich food for muscle gain

Many people think that consuming protein is enough for muscle building. It is correct. But, at the same time, a good combination of protein, carbs, and fats must be included in the diet. If your purpose is to build your muscles means.

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Our topic for today’s blog will be 15 High protein rich food for muscle gain. These items must be included in your diet if you want to build muscle.s But at the same time, these foods will also help you to remain lean.

So let’s get started.


The first food that you certainly should include in your diet is Eggs. Eggs provide high-quality protein which your body can easily digest and absorb at the same time. Eggs contain high amounts of leucine which will help you to build muscles. And if you consume eggs in moderate quantity the cholesterol found in egg yolk helps to increase your testosterone. Eggs are easily available in the market.


The second food item on our list is Milk. Milk offers a very good combination of slow-digestive and fast-digestive protein. Milk provides all essential Amino Acids which is essential for muscle growth and recovery. In a glass of milk, you get approximately 8-10 grams of protein along with innumerable vitamins and minerals which again will help you a lot in muscle building.

Chicken Breast

Third food to be included in the list is Chicken Breast. Chicken breast is a lean meat because 80% of its calories are derived from protein. The level of fat is very low and the best part is it contains Vitamin B6, Zinc, Selenium, and Iron which play a very important role in building muscles. Chicken breast is cost-effective And also helps you build lean muscle mass.

Whey Protein

Our fourth food will be Protein Powder. If we talk about protein powder, then whey protein is the best source of protein. Since after working out you require immediate recovery your muscles break down. The amino profile in whey protein is so good that it helps in repairing your muscle cells immediately. Additionally, it can be very easily digested and you can easily carry it around anywhere Also. Since the summer season is arriving. You guys will certainly want to drink something refreshing. And if your whey protein comes in multiple refreshing flavors.


The fifth food item is Quinoa. This is a very good source of carbohydrates. Quinoa is the only source of carbs that provides 9 out of 9 essential amino acids. It also provides high amounts of lysine which plays a very important role In decreasing your muscle soreness. So, Do include Quinoa in your diet.


The sixth food item is Beetroot which contains nitrate. It increases the production of Nitric acid in your body which results in a better blood flow in your body. Because of better blood flow, Your muscles get a better supply of Oxygen and nutrients. And it also enhances the performance of your exercise. So next time Don’t forget to include beetroot in your pre-workout meal.


The seventh food item is Fish. This is again a very good source of protein. Fish can easily be digested Fish contains Omega 3 Fatty Acids which help in joint health and muscle recovery. And many fishes also contain Selenium and Iodine which enhance your metabolic rate.


Eighth food item is Almonds. These contain high amounts of antioxidants, vitamins, and minerals which allow you to feel energized. Nuts provide monounsaturated fatty acids. Those are very good for your heart. Nuts are a good combination of protein and good fats. So you should include a handful of nuts in your daily diet.

Sweet Potato

The ninth food item is Sweet Potato. You must include this in your diet because it’s a very good source of carbohydrates. In a medium-sized sweet potato. You will get about 24 grams of carbohydrates. In addition to that, It also contains a good amount of fiber. You will also get high amounts of vitamins and minerals which will speed up your muscle-building process. And if you want to include sweet potato in your diet. It’s a good option to eat sweet potato after working out.


The tenth food item is Apples. Apples contain ursolic acid which helps in increasing your muscle strength and endurance. You should certainly eat an apple sometime in a day as a snack.


The eleventh food item is Oats which is the healthiest grain on this planet. It is a very good source of complex carbohydrates which will provide you with energy all day long. Low in fat High in fiber Packed with vitamins and minerals. If you want to include oats in your diet. The best time is breakfast or you may consume it before working out.


The twelfth food item is Peanuts which is a very good combination of Protein, Fats, and Carbohydrates. If in your diet you want to add good calories along with all other nutrients. Then you should consume peanuts as a snack.

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The thirteenth food item is Tofu. This is a plant protein of the highest quality. And for vegetarians, it is a very good source of protein for them to include in their diet. It contains leucine which will help you a lot in muscle building. You will find good amounts of calcium in tofu which will help you in Muscle functioning And bone health.


The fourteenth item is Blueberry. If possible you must include these in your diet. Because these contain high levels of antioxidants which help in removing free radicals from your body. Which in turn results speeding up your muscle recovery.

Red Meat

The fifteenth food item is Red Meat. If you want to add extra muscle mass to your frame. Then you must include red meat in your diet. It contains high-quality protein. It has a very good amino acid profile. Along with high levels of vitamins and minerals which will greatly help you build your muscles. But you must keep two things in mind Firstly, whenever you buy red meat, buy lean meat And secondly, consume it after cooking it well.

So this was the High protein rich food for muscle gain. I hope you liked our article. These were the 15 foods that will help you in muscle building and keep you lean. You must try and include these 15 items In your diet.

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