Foods High in Protein for Bodybuilding: Top 21

Protein plays a vital role in bodybuilding and general health. It contains amino acids which are the building blocks for muscle tissue.

Your body can activate muscle protein synthesis with sufficient amino acids (from your diet or natural supplements). Among these amino acids is Leucine. This well-researched amino acid is known to promote protein synthesis and combat muscle protein breakdown.

This protein synthesis is what converts dietary protein into muscle mass! But of course, your body needs a rigorous workout routine along with eating protein foods for bodybuilding.

In addition, with the right plant-based protein powder, it’s possible for you to follow a vegan diet for muscle gain.

When it comes to bodybuilding, protein-rich foods are essential for muscle growth, repair, and recovery. Here are 21 top protein foods that can support your bodybuilding goals:

Chicken Breast: A lean source of high-quality protein with minimal fat.

Turkey Breast: Similar to chicken breast, it provides lean protein for muscle development.

Salmon: A fatty fish rich in omega-3 fatty acids and protein, which aids in muscle repair and growth.

Tuna: High in protein and a good source of omega-3 fatty acids, it supports muscle development.

Eggs: An affordable and versatile protein source, eggs contain essential amino acids necessary for muscle building.

Greek Yogurt: Packed with protein and probiotics, Greek yogurt aids in muscle recovery and supports digestion.

Cottage Cheese: A slow-digesting protein that provides a steady supply of amino acids to the muscles.

Lean Beef: A rich source of protein, iron, and B vitamins, lean beef supports muscle growth and recovery.

Pork Tenderloin: A lean cut of pork that offers high-quality protein for muscle development.

Quinoa: A complete protein source, quinoa contains all nine essential amino acids necessary for muscle repair and growth.

Lentils: A plant-based protein source with high fiber content, lentils support muscle development and promote satiety.

Chickpeas: Rich in protein and fiber, chickpeas are an excellent addition to a muscle-building diet.

Black Beans: Packed with protein and fiber, black beans contribute to muscle growth and overall health.

Almonds: A source of protein, healthy fats, and antioxidants, almonds support muscle repair and provide energy.

Greek Yogurt: Packed with protein and probiotics, Greek yogurt aids in muscle recovery and supports digestion.

Cottage Cheese: A slow-digesting protein that provides a steady supply of amino acids to the muscles.

Whey Protein: A convenient and highly bioavailable protein supplement that can be consumed post-workout or as needed.

Hemp Seeds: A plant-based protein source rich in essential fatty acids and minerals that promote muscle recovery.

Edamame: Whole soybeans that offer a complete protein source and are rich in fiber, vitamins, and minerals.

Peanut Butter: A calorie-dense food that provides protein, healthy fats, and carbohydrates for muscle growth and energy.

Tofu: A plant-based protein source derived from soybeans, tofu is versatile and can be incorporated into various dishes.

Remember, individual protein requirements may vary based on factors such as body weight, activity level, and goals. It’s important to consult with a nutritionist or dietitian to determine the optimal protein intake for your specific needs.

High Protein Vegetables for Bodybuilding

Here is a list of vegetarian food for muscle gain:

• Broccoli is one of the best high protein vegetables for bodybuilding with 2.8 grams of protein per cup. It also contains plenty of fibre, Vitamins K, and Vitamin C.
• Almonds (Badam) have around 30.4 grams of protein per cup. They also support a healthy nutrient supply to the muscles, promoting faster recovery and muscle gain.
• Mung Bean Sprouts pack a performance-boosting punch with several nutrients along with around 2.5 grams of protein per cup.
• Edamame is a preparation of immature soybeans that are served boiled or steamed and perfect protein foods for bodybuilding. They contain around 17 grams of protein per cup.
• Chickpeas are a nutrient-rich food commonly found in Indian cuisine with 39 grams of protein per cup of cooked chickpeas.
• Asparagus (Shatavari) contains 2.9 grams of protein per cup of steamed Asparagus. It’s also a great diuretic, helping combat water retention for a leaner physique.
• Paneer contains Casein protein which is great for a bodybuilder’s vegetarian diet. It boosts gut health and muscle gain with one cup of paneer containing 28.9 grams of protein.
• Greek Yogurt is a filling snack with around 17 grams of protein per cup. It also contains probiotics that help improve digestive health and nutrient absorption.
• Pumpkin Seeds are a great roasted snack that can put chips to shame. Along with a host of health benefits, Pumpkin seeds contain 12 grams of protein per cup.
• Brown Rice has one of the highest quality sources of protein. Each cup of cooked brown rice contains 5 grams of protein.
• Peas are a cornerstone of any bodybuilding diet, the world around. Along with a good dose of vitamins and minerals, it also contains 9 grams of protein per cup.
• Lentils are an Indian staple as well as a great source of plant-based protein. They contain about 18 grams of protein per cup of cooked lentils.
• Soybean is one of two complete plant proteins as well as an important vegan protein source. This makes it one of the best veg protein food for muscle gain. One cup of cooked soybeans contains about 28 grams of protein.

High Protein Non-veg Food for Bodybuilding

Here is a list of non-vegetarian food for muscle gain:

• Crabs may not be a regular meal for most people but are rich in calcium, zinc, and protein. 100 grams of cooked crab meat contains 19 grams of protein.
• Oysters (Khubbe) are tasty shellfish with around 20 grams of protein in every 100 grams of cooked Khubbe. These bodybuilding foods are also great sources of Zinc, Magnesium, Iron, and other minerals that promote muscle protein synthesis.
• Salmon is a premium source of non-vegetarian protein foods for bodybuilding that provides plenty of energy with no extra fat. 100 grams of cooked salmon contains 24 grams of protein.
• Mutton (Lamb) is a source of red meat with the right nutrients and minerals that promote muscle mass gain. It contains 25 grams of protein per 100 grams of cooked meat.
• Eggs for bodybuilding are a staple food for most bodybuilders looking to gain muscle naturally. One cup of boiled eggs contains 17 grams of protein.
• Chicken Liver contains several Vitamins and minerals that boost athletic performance and muscle gain. It also contains 16.9 grams of protein per 100 grams of cooked chicken liver.
• Chicken Breast is the most popular high protein non-veg food for bodybuilding. Every 100 grams of chicken breast contains 23.5 grams of protein that fuels natural muscle gain.
• Prawns are a great way to enjoy your protein. Every 100 grams of cooked prawns contains around 24 grams of protein. This non-veg food also helps combat inflammations and combats free radical damage.

Vegan Diet for Muscle Gain

Your body can get great muscle gains, even without eating any animal-based products. When it comes to a vegan diet for muscle gain, you can expect similar results as with a non-vegetarian diet.

Of course, this is provided you have sufficient dietary protein intake and that you hit the gym regularly.

The difference between vegetarian, non-vegetarian, and vegan diets for bodybuilding just stems from your beliefs. So, rest assured that you can get the desired muscle gains with either food type.

If you are looking for vegan protein foods for bodybuilding, you’ll find plenty of overlap with the vegetarian food list. You can also try peanut butter for bodybuilding which has 4 grams of protein per spoon.

As for how much protein you should be eating, studies suggest you take 1.6-2 grams of protein per kilogram of bodyweight. You should also vary your protein sources as most vegan protein sources don’t have all the essential amino acids.

You can also find vegan protein powders on sale that are made from peas, brown rice, or soybean. For vegan bodybuilders, this can be a great option for natural muscle gain. Adding a 100% vegan Ayurvedic muscle builder like Herbobuild DS can also level up the bodybuilding results.