4 high-protein foods to support muscle growth
Protein is an essential macronutrient that everybody needs for optimal bodily function. Protein is required by the human body to repair and regenerate cells and tissues, fight against harmful pathogens, and perform thousands of chemical reactions that control metabolism, hormonal function, DNA repair, and many more functions.
Another key function of protein is muscle growth. When you have muscle growth goals, and you’re working out to stimulate muscle damage, you need to pair this with adequate dietary protein to support your body’s muscle recovery and growth processes.
Incorporating the following high-protein foods into your diet can help provide the necessary nutrients to support overall health.
Salmon
With around 25 grams of protein per three-ounce serving, salmon is abundant in dietary protein. It’s a versatile fish that can be grilled, baked, or pan-seared, making it easy to incorporate into a well-balanced diet.
It’s also an excellent source of omega-3 fatty acids, which can help reduce inflammation and support muscle recovery. Additionally, these fatty acids support overall cardiovascular health and brain function.
Eggs
Eggs are a nutritional powerhouse, providing an abundant supply of essential nutrients, including protein, unsaturated fatty acids, B vitamins, iron, and zinc. One large egg typically contains about 6-7 grams of protein.
Eggs are also rich in choline, a nutrient important for brain health, as well as lutein and zeaxanthin, which support eye health. Aim to consume the whole egg (not just the egg whites) for maximum protein and nutrient intake.
Greek yogurt
Greek yogurt is a thick and creamy dairy product that has earned its reputation as a protein powerhouse. A typical 6-ounce serving can contain approximately 15-20 grams of protein, significantly more than regular yogurt.
Moreover, Greek yogurt is an excellent source of calcium, which is vital for bone health, and B vitamins, which are vital for metabolism, DNA repair, cell growth, and hormone production and function.
The probiotic bacteria found in Greek yogurt can aid in gut health and improve digestion. Its versatility allows it to be enjoyed as a quick snack, a base for smoothies, or as a topping for various dishes.
Chicken breast
Chicken breast is a classic lean meat choice that is popular among fitness enthusiasts and bodybuilders. A 3-ounce serving of cooked chicken breast provides around 25-30 grams of protein with minimal fat
It's a fantastic source of high-quality protein, essential for muscle repair and growth. Chicken breast also contains important nutrients such as selenium, phosphorus, and B vitamins. To keep it healthy, avoid frying and instead opt for grilling, baking, or sautéing with minimal oil.