The Top Ten High-Protein Foods for Optimal Mass Gain

High-Protein Foods for Optimal Mass Gain

You need maximum protein to build maximum muscle, so make sure you get plenty of protein in your diet. Discover which are the best protein-packed foods for bodybuilders.

Getting the Right Nutrition for Body Building 

Gaining a lot of muscle is easy when you know how. You need to train. You need to rest properly, but above all else, you need protein. You need lots of protein. Listed below are the top ten high-protein foods for optimal mass gain.

Beef: Packed with Nutrition

Beef is packed with nutrition. It contains high amounts of B vitamins, iron, omega-3 fats, and zinc. These nutrients help strengthen the immune system and red blood cells, but that’s just the icing on the cake. The biggest benefit of eating beef lies in the high-protein content.

high protein diet for body building

You need to maximize your protein intake to get the best results in the gym.

There are many different cuts of beef, but the focus will be on the cuts that offer the most protein and the least fat. Sirloin tip, for example, has 39 grams of protein and 5 grams of fat per serving. Eye of round steak contains 49 grams of protein and only 7 grams of fat per serving. Top sirloin and bottom round steak have 51 grams and 47 grams of protein respectively.

Chicken: A Staple for Bodybuilders

Chicken breast is a staple among bodybuilders and for good reason. Chicken breast contains B vitamins, selenium, pantothenic acid and of course it’s high in protein. One four-ounce serving of chicken breast contains 35 grams of protein. That’s a lot of protein there are only about 200 calories per serving.

Turkey: Loaded with Vitamins

Similar to chicken in nutritional content, turkey is loaded with B vitamins, zinc, selenium and of course protein. One four-ounce serving of turkey breast has a whopping amount of protein. Turkey breast contains 34 grams of protein and only 170 calories per serving.

Fish: Rich in Omega-3

Fish is rich in omega-3 fatty acids, which help your heart, your joints, and your skin. Some forms of fish that you can add to your diet to help you gain the most muscle are salmon, tuna and swordfish. A serving of salmon contains 22 grams of protein, tuna contains 25 grams and a serving of swordfish leads the protein wars with 28 grams of protein per serving.

Cottage Cheese: A Great Source of Protein

Cottage cheese is a great source of protein for bodybuilders due to its high casein content. Casein is a milk protein that digests slowly in the body. One serving of cottage cheese has 25 grams of protein.

In addition to that cottage cheese is rich in vitamins A, B-12, and B-6. It’s also rich in calcium. Cottage cheese makes a perfect snack before bedtime because the slow digesting proteins will supply your body with a steady stream of amino acids throughout the night.

Eggs: Packed with Nutrition

Eggs are a powerhouse of nutrition with a high content of vitamins B, A, D, selenium and biotin. One whole egg contains 6 grams of protein. You can up the protein content of your breakfast by combining one whole egg with egg whites. Egg whites alone contain roughly 4 grams of protein.

Greek Yogurt: High in Protein

Greek yogurt is not only good for your digestive health because of the probiotics it contains, but it is high in protein as well. One serving of nonfat Greek yogurt has 17 grams of protein and only 100 calories. Greek yogurt is also rich in vitamin B-12 and calcium.

Lentils: A Great Addition to Your Diet

Lentils are a great addition to your diet if you are seeking to gain muscle because they will give you lots of protein, are a good source of carbohydrates and are loaded with iron, fiber, zinc and B vitamins. One serving of lentils will give you 17 grams of fiber.

Kaniwa: Packs a Powerful Nutritional Punch

This food is similar to quinoa, but packs an even more powerful nutritional punch. It has high amounts of fiber, calcium, iron, and vitamins B1, B2, and B3. The best thing about kaniwa is that it contains 15 grams of protein per serving. This food is perfect for those needing a break from eating meat.

Oats: One of the Healthiest Foods You Can Eat

One of the healthiest foods that you can eat are oats. Oats are high in fiber, zinc, vitamin B1, magnesium and contain 13 grams of protein per half-cup serving. Eating oats is a great way to get a delicious breakfast that contains a lot of fiber, vitamins, and most importantly, protein.

Eat Protein, Build Muscle

These foods will help you in your goal to gain the lots of lean mass. All these foods are high in protein and filled with lots of vitamins and minerals. Some of these foods are high in fiber as well, which goes a long way to helping your body digest all the nutrients you have consumed. If you’re looking for optimal mass gain, add these foods to your bodybuilding diet.

About the author


Hello, I'm Mark. I'm a bodybuilding champion and have been active in the industry for over 10 years. I created this website to provide fellow bodybuilders with useful information to help them achieve their dream physique.