Lifting weights and eating protein are inseparable when it comes to building muscle and achieving fitness goals. While protein powders are convenient and effective, they shouldn't be your only source of protein. A balanced diet that includes a variety of protein-rich foods ensures you get a complete range of amino acids and essential nutrients.
Whole food sources of protein not only provide the amino acids your body needs for muscle repair and growth but also deliver additional nutrients like vitamins, minerals, and healthy fats that protein powders often lack.
If your goal is to increase protein intake while keeping carbs low for muscle building or weight loss, the right food choices are key.
This article will discuss the foods that are high in protein and low in carbs, making them perfect for fueling workouts, repairing muscles, and supporting your progress—all without setting you back.
The Role of Nutrition in Fitness and Muscle Building
Proper nutrition is a cornerstone of achieving fitness goals, whether building muscle, enhancing performance, or sustaining energy levels during training. Tailoring one’s diet to meet their physical activity needs can significantly impact results.
Protein intake is critical for muscle growth and repair. According to the International Society of Sports Nutrition (ISSN), consuming 1.4–2.0 grams of protein per kilogram of body weight daily is ideal for most individuals who exercise regularly. For those engaging in intense resistance training, protein needs may rise to as much as 3 grams per kilogram of body weight per day to maximize muscle repair and growth.
Carbohydrates play a vital role in replenishing glycogen stores in muscles and the liver, which are depleted during exercise. Adequate carbohydrate intake prevents fatigue and supports sustained performance. For general fitness programs, the ISSN recommends that 45–55% of daily caloric intake come from carbohydrates. Athletes involved in high-volume training might require an even higher proportion to meet energy demands.
Vitamins, minerals, and hydration are equally important. These elements ensure optimal physical performance, facilitate recovery, and maintain overall health. A well-balanced diet rich in micronutrients and proper water intake is essential for anyone pursuing a fitness regimen.
To build lean muscle mass effectively, individuals need to consume more calories than they burn, creating a calorie surplus. This allows the body to support muscle growth and recovery while fueling training sessions.
Animal-Based Proteins
The most commonly known are animal-based proteins, including eggs, dairy, beef, and chicken. Mutton and fish are also common, but some people may dislike them. Animal-based proteins are preferable (unless you are a vegan) because they are complete proteins and provide you with all the essential amino acids.
MEAT
Meat comes in many shapes, sizes, and textures.
BEEF
Beef, along with all the essential amino acids and vitamins, contains creatine, which is the best protein for bodybuilding.
1oz. (28g) of beef provides 8g of protein, and the suggested serving size is 3 oz., which is almost the size of your palm.
MUTTON
Mutton also contains creatine and good-quality protein. Like beef, it also provides 8g of protein per ounce, and recommended serving is 3–4 oz.
CHICKEN
Chicken breast is the most common, low-fat source of protein preferred by most gym freaks.
Chicken breasts are a top choice for muscle gain, providing around 26.7 grams of high-quality protein per 3-ounce (85-gram) serving. They’re also rich in B vitamins like niacin and B6, which support energy metabolism and recovery during physical activity.
Research shows that eating protein-rich foods like chicken after exercise can boost muscle mass, and strength, and promote fat loss. Versatile and nutritious, chicken breast is a simple, effective addition to any fitness-focused diet.
Seafood
Seafood includes all forms of fish, shrimp, scallops, oysters, crabs, etc. The most common of which is fish. Most of the seafood options are packed with essential nutrients besides protein, like omega-3 fatty acids and vitamins A and B complex. The serving size for seafood, like all other meats, is 3–4 oz.
TUNA
One serving of tuna provides 20–24 grams of protein.
Tuna is rich in protein and loaded with vitamin A and B vitamins like B12, niacin, and B6, all of which are essential for energy, exercise performance, and overall health.
It also contains omega-3 fatty acids, which support muscle health and may help older adults slow the natural decline in muscle mass and strength with age. Adding tuna to your diet can be a simple way to enhance muscle growth and maintain overall fitness.
TILAPIA
Tilapia is a nutrient-rich seafood, offering about 23 grams of protein per 87-gram fillet. It’s also a great source of vitamin B12 and selenium.
Vitamin B12 supports healthy blood cells and nerve function, which can enhance your ability to perform the physical activity required for muscle building. Adding tilapia to your meals is an easy and delicious way to boost your protein intake and support overall fitness.
SALMON
Salmon is an excellent choice for muscle growth and overall health. A 3-ounce (85-gram) serving provides around 17 grams of protein, 1.5 grams of omega-3 fatty acids, and a range of important B vitamins.
Omega-3 fatty acids are vital for muscle health, and research suggests consuming 2 grams daily may enhance muscle mass. Including salmon in your diet not only supports muscle building but also promotes overall well-being.
TROUT
One serving of trout fish equals roughly 87g, and it provides you with 20g of protein.
ANCHOVIES
The anchovy is a small fish, and one serving is around 12–15 fillets, which provide 23 grams of protein.
SHRIMPS
Shrimps are also a low-fat option, and one serving provides 20+ grams of protein.
Shrimp is rich in the amino acid leucine, which is essential for optimal muscle growth. It provides high-quality protein with minimal calories, making it an excellent choice for building muscle while maintaining a lean diet. Adding shrimp to your meals is a simple and effective way to support your fitness goals.
SCALLOPS
Scallops are shelled entities and one scallop (meat only) weighs around 0.75–1 oz. 3-5 scallops make one serving and give you 25 grams of protein.
For those aiming to boost protein intake without adding excess calories, very lean protein sources are an excellent option. These foods provide the muscle-building benefits of protein while supporting a calorie-conscious diet, making them ideal for fitness and weight management goals.
SARDINES
Sardines are also small fish and give you 25g of protein per serving.
Milk And Milk Products
Milk and dairy products, along with protein and fat, also contain ample amounts of carbohydrates. This means they are a good pre-workout option as well, as they will provide you with the fuel to kick-start the workout.
MILK
One serving of milk equals 1 cup, which is about 8 fl. oz. One cup of whole milk contains about 8g of protein and fat each and 12g of carbohydrates. The low-fat options contain a relatively lower amount of fat.
Milk provides both fast- and slow-digesting proteins, making it an effective option for muscle repair and growth. Research shows that drinking cow’s milk, combined with resistance training, can promote lean muscle mass and strength. It’s a convenient and nutrient-rich choice to support fitness goals.
YOGURT
Half a cup of yogurt makes one serving, which is approximately 120g. It contains 6g of protein and 8g of carbohydrates. Fat content varies depending on which form you choose.
CHEESE
Considering 1 oz. as one serving of cheese, it provides 7g of protein and around 110 calories.
EGG
Eggs are an excellent source of high-quality protein, making them a key player in muscle building and recovery.
Proteins consist of amino acids, which serve as the essential building blocks for muscle repair and growth. Among these, eggs are rich in leucine—a vital amino acid that plays a critical role in optimizing your body’s protein synthesis, a process essential for muscle development.
In addition to leucine, eggs are packed with a variety of nutrients that support muscle-building efforts, including:
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Phospholipids
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Omega-3 Fatty Acids
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Cholesterol
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Vitamin D
Egg also provides you with good cholesterol, which is necessary for chemical coordination in your body.
Plant-based Protein
Plant-based proteins are also preferred by vegans because they are low in saturated fats. A single plant-based source may lack one or more essential amino acids, but planning it carefully can help with this issue. Some common sources of protein are discussed below.
Beans And Lentils
LENTILS
Lentils pack 9 grams of protein per half-cup, along with an array of essential amino acids. They’re also an excellent source of fiber, carbohydrates, vitamins, and minerals, making them a nutrient-dense choice for supporting muscle growth and overall health.
For individuals following plant-based diets, lentils serve as an ideal protein source. Pairing them with a whole grain like brown rice creates a complete amino acid profile, ensuring your body gets the building blocks it needs for muscle recovery and development.
BEANS
Beans, such as black, pinto, and kidney beans, are great additions to a muscle-building diet. A single cup (172 grams) of cooked beans provides about 15 grams of protein, along with fiber, B vitamins, magnesium, phosphorus, and iron.
These nutrients not only support muscle growth but also promote overall health, making beans a versatile and nutritious choice for lean muscle gain.
SOYBEANS
½ cup of cooked soybeans provides you with 16g of protein.
In addition to being high in protein, beans are rich in essential vitamins and minerals like vitamin K, iron, and phosphorus.
Iron is particularly important as it supports organ function, strengthens bones, and aids in muscle building by transporting and storing oxygen in the blood and muscles. An iron deficiency can hinder these critical functions, making beans an excellent choice for maintaining strength and overall health.
EDAMAME
Edamame is an immature soybean in the pod, and it provides 8 grams of protein per ½ cup serving.
PEAS
1 cup of peas contains around 8g of protein.
CHICKPEAS
1 cup of cooked chickpeas contains around 15 grams of protein.
Chickpeas, or garbanzo beans, are an excellent source of both carbohydrates and protein, making them a valuable addition to a muscle-building diet. While their protein quality is lower compared to animal sources, they still contribute to overall protein intake and pair well with other foods for a balanced, nutrient-rich diet.
Nuts
PEANUTS
30 peanuts without shells make 1 oz., which is one serving and provides you with 7g of protein. Peanut butter is also a rich source of protein, and 2 tablespoons provide 8 grams of protein.
WALNUTS
One cup of shelled walnuts contains 7-8 g of protein.
ALMONDS
1 ounce of almonds contains around 6g of protein. Almonds are rich in phosphorus, which helps your body utilize carbohydrates and fats for energy during rest and exercise. However, due to their high-calorie content—over 400 calories per half-cup—almonds should be consumed in moderation as part of a muscle-building diet.
Seeds
FLAX SEEDS
1 tablespoon of ground flax seeds contains 1.3 grams of protein
CHIA SEEDS
1 ounce of chia seeds can provide you with up to 5 grams of protein.
PUMPKIN SEEDS
Half a cup of pumpkin seeds contains 18g of protein.
SUNFLOWER SEEDS
Half a cup of roasted pumpkin seeds provides you with 14g of protein.
Cereals
BUCKWHEAT
Buckwheat is a seed that can be ground into flour and used as a substitute for traditional flour. A cup (168 grams) of cooked buckwheat groats provides about 6 grams of protein, along with fiber, healthy carbs, and a rich supply of vitamins and minerals.
It’s particularly high in B vitamins, magnesium, manganese, and phosphorus, which support overall health and help your body perform muscle-building exercises effectively. Buckwheat is a versatile and nutritious addition to any fitness-focused diet.
BROWN RICE
6g of protein is present in 1 cup of cooked brown rice. Carbohydrates, like those in brown rice and quinoa, provide the energy needed to fuel your workouts. Consuming healthy carb sources a few hours before exercise can help you train harder, offering your muscles the stimulus they need to grow.
Interestingly, research suggests that rice protein supplements can be just as effective as whey protein in supporting muscle gains during a weight training program, making them a valuable alternative for muscle building.
QUINOA
While protein is essential for building lean muscle, carbohydrates are crucial for fueling your workouts. Quinoa is an excellent choice, offering about 40 grams of carbs, 8 grams of protein, and 5 grams of fiber per cooked cup (185 grams).
It’s also rich in magnesium and phosphorus. Magnesium is vital for proper muscle and nerve function, supporting every movement you make. Quinoa’s nutrient profile makes it a powerful, plant-based option for muscle building and sustained energy.
TOFU
Half a cup of raw tofu contains 10g of protein.
Protein supplements
WHEY PROTEIN POWDER
Although it varies in different brands, 3 scoops of whey protein isolate provide around 50g of protein.
For those who tolerate it, whey protein powder is an easy way to increase protein intake. It can be used to make shakes and drinks, providing a quick, efficient option for supporting muscle repair and growth, especially after workouts.
SOY PROTEIN POWDER
Soy protein powder provides 25g of protein per scoop, mostly.
Low-Fat, High Protein Foods
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Chicken
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Tilapia
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Shrimps
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Scallops
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Skimmed milk and yogurt
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Lentils
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Beans
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Soybeans
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Chickpeas
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Quinoa
Foods to Minimize for Muscle Building Success
When focusing on building muscle, certain foods and drinks can hinder your progress. These include:
While enjoying these occasionally is unlikely to derail your muscle-building goals, it’s essential to prioritize nutrient-dense, whole foods as the primary source of your daily calories.
Final Thoughts
Protein is a much-discussed topic among youngsters who are keen to build their muscles. This is because protein is a key nutrient for bodybuilding, and the right choice of high-protein food is necessary. Some may be misguided by their peers, while others who find a good expert guide may get the best results.
Additionally, incorporating adequate carbohydrates and healthy fats is crucial to fuel your body for exercise and physical performance. These nutrients provide the energy needed to sustain and enhance your workouts.
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