Here are the best animal- and plant-based foods you can enjoy after your workout to help you achieve your muscle-building goals. Since protein-rich foods contain the most amino acids, the building blocks of muscle tissue, the focus on the healthiest foods with the highest protein per 100-gram (3.5 ounce) serving. Many of them also contain heart-healthy fatty acids, digestion-supporting complex carbohydrates, and micronutrients such as zinc and magnesium.
1. Chicken Breast
Is there any food more associated with bodybuilding and muscle growth than the chicken breast? Cost effective, easy to prepare, and packed with protein, chicken breasts are the ideal muscle-building food. We recommend buying a large pack, cooking them in bulk, and dividing them up for lunch and dinner meals throughout the week.
- 32 grams of protein per 100-gram (3.5 ounce) serving
2. Hemp Seeds
Many plant foods must be mixed to form a complete protein; for example, eating brown rice with peas. Hemp seeds are an exception, giving you 32 grams of completely bioavailable protein per 100-gram serving. Take note of the fat content: The same serving has almost 50 grams of healthy fats.
- 32 grams of protein per 100-gram (3.5 ounce) serving
3. Lean turkey meat balls
Back to animal sources. Use turkey as you would chicken breasts. You can bake them in bulk and interchange them throughout the week for lunches or dinners.
- 31 grams of protein per 100-gram (3.5 ounce) serving
4. Pumpkin Seeds
Like hemp seeds, pumpkin seeds are a complete protein source and are high in fatty acids, making them excellent to snack on throughout the day.
- 30 grams of protein per 100-gram (3.5 ounce) serving
5. Canned Albacore Tuna
Another bodybuilding staple, canned albacore tuna is also a convenient, cost-effective option for supporting your muscle-building goals. I would highly recommend buying only brands associated with responsible and sustainable fishing practices to avoid dangerous levels of heavy metals. Examples include Safe Catch, Wild Planet, and Trader Joe’s.
- 27 grams of protein per 100-gram (3.5 ounce) serving
6. Wild Salmon
Famously high in omega-3 fatty acids, wild salmon also contains 25 grams of protein per 3.5-ounce serving. Wild salmon is recommended, but farmed salmon is OK, too. Just be sure to limit your consumption of farmed salmon.
- 25 grams of protein per 100-gram (3.5 ounce) serving
7. Eggs
One egg contains around 6 grams of protein along with zinc and healthy fats. If you’re like most people, you eat more than one egg at a time, so the protein count adds up quickly. Opt for brown eggs over white.
- 13 grams of protein per 100-gram (3.5 ounce) serving
8. Soybeans
Soybeans have been shown to support cardiovascular health. Highly recommened eating only fermented or sprouted soybeans; avoid the processed stuff.
- 13 grams of protein per 100-gram (3.5 ounce) serving
9. Greek Yogurt
Carbohydrate free and packed with protein, Greek yogurt will quickly become a favorite muscle-building snack.
- 10 grams of protein per 100-gram (3.5 ounce) serving
10. Chickpeas
Chickpeas are great on their own, as a side dish, or blended to make hummus.
- 10 grams of protein per 100-gram (3.5 ounce) serving
