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Here’s How You Can Build Muscles with Protein-Rich Foods!

If you are trying to gain muscles, then only lifting weights won’t help you in the process. You need to take care of the nutrition aspect too as it is the best way to gain lean muscles. Proteins are the building block of the human body and the primary focus to gain weight. You need to increase your intake of protein to as much as 0.8 gm per kg of body weight.

This number changes as per your physical activity. When you train more, you need more food. Ideally, you may need to amp up your protein needs if you are doing strength training regularly and want to gain muscles. Most of us eat way too little protein. Hence, we are not able to replenish our protein needs. Protein-rich foods also help you lose weight and the best part is, it is filling. You don’t have to look for calorie-dense foods when you go hungry. If you are training hard at the gym and not getting the required results, then it is time you start adding more protein to your meals. Here are some tips to add more protein to your meals.


Eggs are an excellent source of protein. Although most of the protein is in the egg whites, the yolk packs in all the nutrients. Eggs are a receptacle of nutrients like Vitamin D, Zinc, Vitamin B6, and Vitamin B12. iron, selenium, copper, and other nutrients. Although there have been reports that eggs may put your cholesterol levels off-kilter, the latest research shows just the opposite. You need to have everything in moderation though.

Whey Protein

Whey protein supplements are arguably one of the most popular ones in the fitness industry. They are an easy way to increase your protein intake and are available at an affordable price. People who are trying to build muscles have whey protein right when they wake up, right after their workout, and in some cases mix them with meals too. However, it is important not to overdo whey protein. It may be just a tool in your supplement arsenal and not the only protein source.

Nuts and Seeds

Nuts and seeds, most of the varieties available, are rich sources of protein. Not only are they an excellent source of protein, but they are also a great snacking option as they can be carried around easily. Munch on them in-between meals as they can curb your hunger pangs while adding to your protein intake requirement for building muscles.

Soy Foods

Soy foods like soybeans are also one of the richest sources of protein. They are also packed with nutrients such as magnesium, Vitamin K, and phosphorus. Soy foods are cheap and convenient sources to help with the growth and repair of muscles. Additionally, they are also high in iron.


You may think quality protein sources only come from non-vegetarian sources but it is not true at all. Quinoa, a pseudo-grain, is also an excellent source of vegetarian protein. Just one cup of it contains as much as eight grams of protein. Quinoa also has an impressive amino acid profile. The more varied are your protein sources, the easier it will be for you to add more of the protein to your diet. Add sauté vegetables or chicken to boost your mass-building macronutrient intake for adding muscle mass.


Seafood, especially fish such as salmon and tuna, is one of the richest sources of protein. Salmon is also high in omega-3 fatty acids – EPA and DHA – which can also help lower the level of insulin in the bloodstream. This is one of the better things as insulin can promote fat storage, thus too much insulin can stop you from building muscle mass. Just about 100 grams of salmon can give you as much as 20 grams of protein. Tuna is also rich in protein and 141 grams of tuna can pack in about 30 grams of protein.

Cottage Cheese

Cottage cheese is one of the richest sources of casein protein. Casein is a slow-digesting protein and it can help in building muscles and maintaining them. These foods can act as great fill-ins, especially when you are going without food for a long time. Cottage cheese is also chock-a-block with nutrients such as vitamin B12, calcium, and other important ones.

Start adding these foods to your pantry today and see how the rippling muscles work their magic.

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