THE BEST HIGH PROTEIN FOODS FOR MUSCLE BUILDING

Sports nutritionist Rob Hobson brings you the science behind the top 5 foods to help you build muscle.

🕒 6 min read

Achieving a muscular physique is a goal cherished by many, but few realise the importance of adequate protein intake it demands. This objective is not solely the preserve of powerlifters, wrestlers, and other strength athletes. In fact, anyone, whether aiming for a lean or more robust build, can tap into this nutritional strategy for body transformation.

THE SCIENCE OF MUSCLE BUILDING

Before exploring the foods that can help you build muscle, it's essential to understand the underlying mechanics of muscle growth. Muscles increase in size through hypertrophy, a process triggered by resistance training.

During such workouts, minute tears occur within the muscle fibres. The subsequent repair of these fibres results in muscle growth, underlining the necessity of balancing strenuous exercise with sufficient rest periods.

But here's the catch: this repair and growth of muscles cannot happen without proper nutritional calorie and protein intake. Without enough calories or protein, muscle recovery slows, leading to muscle breakdown, reduced growth, and increased fatigue. Therefore, proper nutrition is essential to repair muscle tissue, promote growth, and avoid injury, ensuring optimal performance and recovery. Learn more about nutrition and exercise on our knowledge hub.

For an added protein boost, explore our range of vitamins and supplements for muscle growth.

WHY DO WE NEED PROTEIN WHEN BUILDING MUSCLE?

Protein is essential for muscle repair and growth. When proteins break down, they release amino acids that help rebuild muscle fibres. The balance between muscle protein synthesis and breakdown determines growth, with adequate post-exercise protein intake promoting muscle development.

For more information, read our full article: What is protein and how does it help build muscle?

Or, discover our protein powders and bars to help you reach your muscle goals.

HOW MUCH PROTEIN DO I NEED TO BUILD MUSCLE?

The amount of protein required to build muscle will depend on the individual, their activity level and their overall muscle goals. For athletes, the daily recommended intake ranges between 1.2-2g per kg of body weight, a figure significantly above the general population's 0.75g/kg intake. So, an athlete weighing 70kg would target a daily protein consumption of 91-119g. For those aiming to shed weight while retaining muscle, a higher protein intake (1.8g to 2.7g per kg/bodyweight), combined with a 15% calorie deficit, is advisable.

Read our full article to work out how much protein you need to build muscle.

WHEN SHOULD PROTEIN BE CONSUMED AFTER A WORKOUT?

The timing of protein intake is equally crucial. Aim for 25g within an hour post-workout, infused with 2-3g of leucine, an amino acid known to stimulate muscle protein synthesis.

It's also wise to spread out protein consumption throughout the day, ensuring a steady influx of amino acids for muscle growth. The anabolic (muscle-building) window has been shown to stay open for up to 24 hours after training, so drip-feeding the body with protein every 3-4 hours is just as important as the post-training dose. You should aim for at least 20g of protein per meal.

LEUCINE AND MUSCLE PROTEIN SYNTHESIS

The branched-chain amino acid leucine is essential for muscle growth. It initiates the process of building and regenerating muscle (muscle protein synthesis), which is important for people trying to increase their mass. Leucine increases muscle protein synthesis by stimulating the mTOR signalling pathway, which results in new muscle proteins.

Those following a plant-based diet can combine protein foods to get 2-3g leucine per meal.

CARBOHYDRATES: MORE THAN JUST ENERGY

Carbs are not merely about energy. In the context of muscle building, they play a pivotal role. Carbohydrates fuel workouts and ensure maximum muscle stimulus. They also safeguard protein. Depleted glycogen stores can prompt the body to take energy from amino acids, potentially hampering muscle growth.

After a high-intensity session, a 3:1 carbohydrate-to-protein ratio can be ideal for both glycogen restoration and muscle building. An example of this is a banana and a 600ml milk or a protein shake.

THE BEST HIGH-PROTEIN FOODS

1. CHICKEN BREAST

Protein per 100g: 24g.

Leucine load: 100g chicken gives 2.5g leucine.

This lean meat is packed with protein, essential for muscle repair and growth. Chicken also provides essential vitamins and minerals, especially B vitamins, which play an important role in converting food into energy to help fuel your workouts.

Recipe ideas: Chicken is very versatile and works well in a simple stir-fry or simply grilled. You can also use chicken mince as an alternative to red meat in dishes like chilli or combine it with sliced spring onions and herbs to make meatballs served with spaghetti and spicy tomato sauce.

2. EGGS

Protein per 2 eggs: 13g.

Leucine load: 2 eggs contain 1g leucine.

Eggs are a powerhouse of protein. The yolk contains vitamin D, crucial for bone health and muscle function. It also supports immunity during the winter months, helping to fight coughs and colds. Additionally, eggs contain leucine, an amino acid that the body relies on for muscle protein synthesis, making them a great post-workout meal option.

Recipe ideas: Eggs can be used to make a meal at any time of day and are a cost-effective protein option. Try scrambled eggs with smoked salmon for an extra shot of vitamin D, or shakshuka (baked eggs in spicy tomato sauce) for a quick and easy evening meal or weekend brunch.

3. GREEK YOGURT

Protein per 100g: 10g.

Leucine load: 100g contains 1g leucine.

Like all dairy foods, yoghurt contains a unique blend of fast-digesting whey protein and slow-digesting casein protein, making it highly effective for muscle growth. Yoghurt makes a great bedtime snack to help with muscle growth while you sleep, as it drip-feeds the body with protein.

Recipe ideas: Yoghurt can be added to smoothies, porridge, and breakfast cereal to help boost the protein content. Or try adding a dollop of yoghurt to vegetarian protein-based meals like chilli, soups and stews made with tofu, Quorn or legumes.

4. TOFU AND OTHER SOY FOODS

Protein per 100g: 9g.

Leucine load: 100g gives 0.91g leucine.

Tofu is a great source of protein for those on a plant-based diet. It is one of the few plant-based proteins that contains all the essential amino acids.

Tofu is made from soybeans, otherwise known as edamame. It can be eaten alone or used to make other foods such as soy milk, tempeh, and miso. In addition to protein, tofu and other soy foods are rich in calcium, which supports bone and muscle strength and muscle function, and iron, which supports healthy red blood cell production, which delivers oxygen around the body.

Recipe ideas: Tofu can be added to smoothies to boost their protein content or added to stir-fries and curries instead of meat. Edamame beans are also easy to include in your diet and can be eaten as a snack on their own, made into a dip or added to salads.

For more ideas on how to meet your protein goals on a plant-based diet, read our beginner's guide to vegan protein.

5. ALMONDS

Protein per 100g: 21g.

Leucine load: 100g almonds gives 1.54g leucine.

Almonds are a good source of protein and a healthy way to increase your overall energy intake, which is important when trying to gain muscle mass.

These nuts are rich in calcium and magnesium to help support muscle function. A published study by the Almond Board of California found that a serving of almonds helped to reduce fatigue, tension and muscle soreness during athletic recovery and decreased muscle damage during the first day of recovery post-exercise. These findings are likely due to the healthy fats and vitamin E content.

Recipe ideas: Almonds are a perfect snack to keep in your kit bag to keep yourself topped up with protein throughout the day. These nuts also make a great protein booster for any meal. You can add them to salads or incorporate them into grain dishes such as couscous. Ground almonds can also be used to make homemade protein bars alongside mashed chickpeas, honey, and nut butter.

6. SALMON

Protein per 100g: 20g.

Leucine load: 100g salmon gives 1.6g leucine.

Salmon is an excellent source of high-quality protein and a great way to support muscle growth and recovery. Rich in omega-3 fatty acids, it provides essential nutrients that promote heart health and reduce inflammation. The protein in salmon, combined with its healthy fats, plays a key role in muscle repair and overall performance during and after exercise. Salmon also contains high amounts of vitamin D, which supports bone health, vital when lifting heavy weights or engaging in intense physical activity.

Recipe ideas: Salmon is a versatile protein that can be grilled, baked, or pan-fried to create a delicious and nutritious meal. You can pair it with vegetables, whole grains like quinoa or brown rice, or add it to salads for a protein-packed lunch. Try making our Cajun salmon with avocado and spinach salad for a quick and easy meal.

7. COTTAGE CHEESE

Protein per 100g: 11g.

Leucine load: 100g cottage cheese gives 1g leucine.

Cottage cheese contains a significant amount of protein, making it a great addition to your diet when trying to build muscle or recover after exercise. Packed with essential nutrients like calcium and phosphorus, it supports bone health and muscle function. The casein protein in cottage cheese provides a slow-digesting source of amino acids, which can be beneficial for muscle repair overnight. Its high leucine content also plays a key role in stimulating muscle protein synthesis, helping you recover and grow stronger.

Recipe ideas: Cottage cheese can be used in both savoury and sweet dishes due to its creamy taste. It makes a perfect snack on its own or paired with fruit, nuts, or seeds for an extra protein boost. You can also add it to salads, stir it into soups, or use it as a topping for baked potatoes or whole grain toast. For a quick and filling breakfast, try adding cottage cheese to a fruit-filled smoothie or adding it to your porridge.

8. TURKEY BREAST

Protein per 100g: 29g.

Leucine load: 100g turkey breast gives 2g leucine.

Even higher in protein than chicken, turkey breast is a great source of lean protein. Ideal for those looking to gain muscle and lose fat, it contains a high amount of amino acids that stimulate muscle protein synthesis. Turkey breast is also packed with essential vitamins and minerals like niacin and selenium, which support energy production and immune health.

Recipe ideas: Turkey breast is perfect for meal prepping or as a quick, high-protein snack. You can enjoy it as part of a salad, in sandwiches, or add it to wraps for an easy yet healthy lunch. It also makes an excellent topping for whole grain bowls or paired with vegetables and quinoa for a complete dish.

9. TUNA

Protein per 100g: 25g.

Leucine load: 100g tuna gives 1.5g leucine.

Tuna is a nutrient-dense, lean protein that supports protein synthesis, making it a perfect addition to your diet when building muscle. It's rich in essential vitamins and minerals, including vitamin D and selenium, which are important for maintaining healthy bones and boosting immunity. The high protein content in tuna helps with muscle repair and provides the amino acids necessary for optimal workout performance.

Recipe ideas: For a balanced meal, mix fresh or tinned tuna with whole grains like quinoa and some vegetables. Canned tuna is a great store cupboard staple for quick sandwiches and wraps, too. For a light and satisfying dinner, try our tuna steak with avocado and pumpkin seeds.

10. LEAN BEEF

Protein per 100g: 26g.

Leucine load: 100g lean beef gives 2g leucine.

Lean beef is a rich source of high-quality protein. It also provides important nutrients like iron and zinc, which promote energy production and support the immune system. The protein in lean beef is packed with amino acids, including leucine and is a healthy option for post-workout recovery or for anyone looking to boost their protein intake.

Recipe ideas: Lean beef can easily be included in several meals throughout the day. Try it as part of a hearty stir-fry with vegetables or in a lean beef burger for a satisfying lunch. For a quick dinner, lean beef tacos with salsa and avocado make a tasty and protein-packed option.

11. LENTILS

Protein per 100g: 9g.

Leucine load: 100g lentils gives 0.8g leucine.

Lentils are a fantastic source of plant-based protein, providing a substantial amount of essential amino acids needed for muscle growth and repair. They contain a high supply of fibre, iron, and folate, making them a nutritious addition to any diet. Lentils are especially beneficial for vegetarians and vegans, as they provide a great alternative to animal-based protein sources and contribute to overall muscle maintenance and recovery.

Recipe ideas: Lentils can be added to soups, stews, or salads to create a hearty, protein-packed meal. When combined with vegetables and spices, they also make a filling base for vegetarian curries or grain bowls. For a simple dish, try making lentil burgers or mixing cooked lentils into a vegetable chilli for extra protein and texture.

Read more about whether plant-based diets are suitable for athletes.

12. PRAWNS

Protein per 100g: 24g.

Leucine load: 100g prawns gives 2g leucine.

Low in fat yet high in protein, prawns are a great option for those looking to build muscle. They are particularly rich in leucine, helping to drive muscle growth and repair and contain important nutrients like iodine, selenium, and vitamin B12, which support thyroid function, immune health, and energy production. Their low-fat content and high protein make them an ideal option for those looking to maintain or build muscle while keeping their diet light.

Recipe ideas: Prawns are a tasty addition to stir-fries, curries, or pasta dishes for a quick, high-protein meal. You can also grill them with your favourite herbs and spices or add them to salads for an extra protein boost.

13. CHICKPEAS

Protein per 100g: 9g.

Leucine load: 100g chickpeas gives 0.7g leucine.

Chickpeas are a great protein choice for vegetarians and vegans, helping to support growing muscles. Packed with essential vitamins and minerals, including folate and iron, chickpeas help maintain energy levels and support overall health. Their high fibre content also aids digestion and promotes long-lasting fullness, making them a satisfying option for any meal.

Recipe ideas: Chickpeas can be consumed in many different ways, helping you keep your diet interesting. You can add them to salads for extra protein or blend them into a creamy hummus for a quick snack. You can also incorporate chickpeas into soups, curries, or stews or create a healthier snack alternative by roasting them with some olive oil and spices.

14. BROWN RICE

Protein per 100g: 2.6g.

Leucine load: 100g brown rice gives 0.2g leucine.

Brown rice is a wholesome, nutritious carbohydrate that provides a solid foundation for any meal. While it’s not as high in protein as some other foods, it offers a steady supply of energy, making it a great choice for muscle recovery and fuelling workouts. Brown rice is also packed with important nutrients like magnesium and B vitamins, which help support energy metabolism and overall health. Plus, it’s high in fibre, which aids digestive health and keeps you feeling satisfied.

Recipe ideas: Brown rice works wonderfully as a base for grain bowls or paired with lean proteins like chicken or tofu for a high protein meal. It makes a great side for curries or stews. For a simple and filling lunch, combine it with roasted vegetables, chicken, and a drizzle of olive oil.

15. KIDNEY BEANS

Protein per 100g: 9g.

Leucine load: 100g kidney beans give 0.7g leucine.

Kidney beans are bursting with protein and fibre and make a filling addition to meals. They contain important nutrients like iron, which is essential for red blood cell production and energy levels, helping to support your overall health.

Recipe ideas: Kidney beans can be added to a variety of dishes, such as a chilli or tacos. They can also be incorporated into soups and stews, as they absorb flavour and add texture.

16. BROCCOLI

Protein per 100g: 2.8g.

Leucine load: 100g broccoli gives 0.1g leucine.

Broccoli is a nutrient-dense vegetable that offers a solid amount of plant-based protein, along with an abundance of vitamins and minerals like vitamin C, calcium, and potassium. It’s high in antioxidants that support overall health, as well as fibre to keep you fuller for longer. With its impressive nutrient profile, broccoli is a great addition to any diet, especially for those looking to increase their intake of vitamins and plant-based protein.

Recipe ideas: Broccoli can be steamed, roasted, or stir-fried. Add it to rice bowls, salads, or pasta dishes for a boost of fibre and protein. You can also blend it into smoothies or soups for extra nutrition.

Read the difference between plant protein, whey protein and clear protein.

17. LEAN PORK

Protein per 100g: 25g.

Leucine load: 100g lean pork gives 2g leucine.

Often overlooked, lean pork is a high-protein meat that helps build and repair muscles after exercise. It’s also high in zinc, which helps boost immune function, and B vitamins, which maintain energy levels. With its low-fat content, lean pork provides a perfect balance of protein without the added calories, making it ideal for those focused on building muscle or maintaining a healthy diet.

Recipe ideas: For an easy dinner, bake lean pork chops with herbs and serve them alongside roasted vegetables. You can also add pork to a tasty stir fry along with vegetables and rice.

18. PROTEIN POWDER

Protein per 100g: 65g.

Leucine load: 100g protein 5g leucine.

The Elite All Blacks Ultimate Whey Protein Blend is a premium protein powder specially designed to support muscle growth and recovery. With 65g of protein per 100g serving, it delivers a concentrated source of essential amino acids that aid in muscle repair and optimal performance. This whey protein blend includes added nutrients like Actazin Kiwi Fruit Powder, which is known for its digestive benefits. Rich in both protein and BCAAs, including leucine, it helps stimulate muscle protein synthesis, making it ideal for anyone looking to boost their training results. For those who don’t enjoy a milky consistency, try our Clear Whey Protein in fruity flavours.

Recipe ideas: Adding a protein powder into your daily routine can help boost protein levels quickly and easily. You can mix it into smoothies or shakes for a quick, high-quality protein source or blend it with milk for a creamy shake. It can also be added to baking recipes like protein bars, pancakes, or muffins to create delicious, muscle-fuelling snacks.

Discover the full range of protein powders to help you meet your protein goals and build muscle. If you’re new to protein supplements, read our guide to getting started with whey protein.

All Blacks Ultimate Whey Protein Blend

A premium whey blend designed to support muscle growth and recovery

• 24g protein per serving to support muscle gain*
• 5.7g naturally occurring BCAAs per serving
• Includes Actazin® digestive enzymes

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FOODS TO AVOID WHEN BUILDING MUSCLE

When trying to grow muscle, it’s important to focus on nutrient-dense foods that support protein synthesis, recovery and overall health. This creates an optimal environment for muscle growth and helps you reach your overall body goals healthily. Some food groups to avoid are:

1. PROCESSED MEATS

Processed meats tend to be high in unhealthy fats, salt, and preservatives, which can negatively impact your health and hinder muscle-building progress. They also often lack the high-quality protein required for muscle repair. Instead, opt for lean, unprocessed meats like chicken breast or beef.

2. REFINED SUGAR

Consuming excessive sugar can lead to spikes in insulin, which, while temporarily boosting muscle growth, can also promote fat storage. High sugar intake can also cause inflammation, which can interfere with recovery and muscle repair. Instead, focus on complex carbohydrates for sustained energy and muscle growth.

3. SATURATED FATS

While fats are essential for hormone production and overall health, excessive saturated fats (commonly found in processed meats, fried foods, and sugary dairy products) can increase levels of unhealthy cholesterol. High cholesterol can hinder cardiovascular health, which is critical for maintaining optimal performance in training.

4. ALCOHOL

Excessive alcohol consumption can impair protein synthesis, reduce muscle recovery, and dehydrate the body. It also adds empty calories with little nutritional benefit, potentially hindering muscle growth while contributing to fat gain.

5. LOW QUALITY PROTEIN SUPPLEMENTS

Low-quality protein powders may contain fillers, artificial sweeteners, or low-bioavailability protein sources that are less effective for muscle building. To support muscle repair and growth effectively, it's important to choose high-quality supplements that contain complete proteins, like whey or plant-based blends.

The All Blacks Ultimate Whey Protein Blend is a high-quality blend that combines whey concentrate and isolate for 24g of protein and 5.7g BCAAs per serving. It also includes Actazin®, a kiwi fruit-derived enzyme that enhances protein absorption by breaking it down into smaller peptides for better effectiveness.

WHAT ARE THE BEST FOODS FOR BULKING?

When bulking or looking to put on a high amount of muscle, you should aim to consume a surplus of 250-500 calories on top of your maintenance calories. Focus on nutrient-dense foods, such as those high in non-saturated fats, protein and carbohydrates. For example, try switching to full milk rather than skimmed, add healthy fats like avocado or cottage cheese to smoothies and opt for lean protein sources like chicken breast, prawns and tofu.

Our All Blacks Mass Protein Blend contains 28g of protein and 78g of carbs per serving to help you pack on some serious muscle. Aimed at those trying to achieve a high-calorie diet, it helps you hit your daily goals without any added sugar and comes in a tasty chocolate flavour to make hitting your protein goals a treat. For more help, discover the other muscle-building supplements that can help you with your physique goals.

All Blacks Mass Gain Protein Blend

A high-protein, high-carb blend for serious muscle growth

• 28g protein per serving
• 78g carbs per serving to support a calorie surplus
• Informed Sport accredited

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CAN YOU EAT TOO MUCH PROTEIN?

Yes, while protein is essential for muscle growth and overall health, it’s possible to consume too much. The ideal amount varies depending on factors like body weight, activity level, and how well your body absorbs protein. Regularly exceeding your body’s protein needs can strain your kidneys (especially if you have existing conditions), cause dehydration and digestive discomfort, and lead to nutrient imbalances. As a general guideline, aim for around 2g of protein per kilogram of body weight, or roughly 125g per day. Signs of overconsumption include digestive issues, dehydration, nausea, and fatigue.

Building muscle is part science, part art. While workouts craft the canvas, nutrition paints the masterpiece, providing you with the nutrients to support muscle growth.