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Top High Protein Foods for Bodybuilding

Top High Protein Foods for Bodybuilding

Lately, bodybuilding is getting more common among youngsters irrespective of gender and they are becoming more aware of the factors involved in bodybuilding. Proper nutrition plays a major role in bodybuilding and choosing the right protein is the key. A lot of new gym goers tend to buy expensive supplements and protein powders, under peer pressure, and later find out the side effects. We are discussing the most common protein foods that are best to build lean mass without getting fatter.

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. The animal-based proteins are preferable (unless you are a vegan) because they are a complete protein and provide you with all the essential amino acids.


Meat comes in many shapes, sizes, and textures.


Beef along with all the essential amino acids and vitamins contain 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 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 breast is the most common, low-fat source of protein preferred by most gym freaks.

One serving, 3-4 oz. of chicken breast also provides 24g of protein.


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.


One serving of tuna provides 20-24g of protein.


One serving of tilapia i.e. 3-4 oz. contains 21g of protein.


3 oz. of salmon provides you with 23g of protein.


One serving of trout fish equals roughly 87g and it provides you with 20g of protein.


The anchovy is a small fish and one serving is around 12-15 fillets, which provide 23g of protein.


Shrimps are also low in fat option and one serving provides 20+ grams of protein.


Scallops are shelled entities and one scallop (meat only) weighs around 0.75-1 oz. 3-5 scallops make one serving and give you 25g of protein.


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.


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.


Half a cup of yogurt makes one serving which is approximately 120g. It contains 6g of protein and 8g of carbohydrates. Fat content varies as to which form you choose.


Considering 1 oz. as one serving of cheese, it provides 7g of protein and around 110 calories.


One chicken egg contains 8g of protein and around 80 calories. Egg also provides you with good cholesterol which is necessary for chemical coordination in your body.

Plant-based protein

Plant-based proteins are preferred by vegans also because it being low in saturated fats. The 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


One serving of lentils is about 0ne third cup which provides around 6-7g of protein.


Same as lentils one serving of beans provides 6g of protein.


½ cup cooked soybeans provide you with 16g of protein.


Edamame is immature soybeans in the pod and it provides 8g protein per ½ cup serving.


1 cup of peas contains around 8g of protein.


1 cup of cooked chickpeas contains around 15g of protein.



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 tbsp provides 8g of protein.


One cup of shelled walnut contains 7-8 g of protein.


1 oz of almonds contains around 6g of protein.


Flax seeds

1 tbsp ground flax seeds contain 1.3g of protein

Chia seeds

1 oz of chia seeds can provide you with up to 5 g 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.



1 cup of buckwheat contains 6g of protein.

Brown rice

6g of protein is present in 1 cup of cooked brown rice.


8g of protein is present in one cup of quinoa.


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.

Soy protein powder

Soy protein powder provides 25g of protein per scoop mostly.

Low-fat high protein foods

  • Chicken
  • Tilapia
  • Shrimps
  • Scallops
  • Skimmed milk and yogurt
  • Lentils
  • Beans
  • Soybeans
  • Chickpeas
  • Quinoa


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 where as some, who find a good expert guide may get the best results. In this article, we have discussed a variety of high-protein foods that provides additional benefits besides protein for gym goers.

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