If you’re trying to put on muscle the right way, getting enough protein isn’t optional—it’s essential. You can lift all day, but if your diet is weak, your results will be too. That’s just how it goes.
So let’s cut the fluff. Here’s a straight-up list of the best protein sources to build muscle, whether you’re bulking, cutting, or just trying to stay lean in the Vegas heat.
🥚 Eggs – Classic & Powerful Muscle Fuel
One egg gives you around 6 grams of protein, and it comes with all nine essential amino acids. These little guys are muscle-building machines. Scrambled, hard-boiled, or sunny side up—it doesn’t matter. Eggs are versatile, cheap, and work for any meal of the day.
🍗 Chicken Breast – The Bodybuilder’s Favorite
High Protein, Low Fat
Chicken breast is the go-to for anyone serious about clean eating and lean gains. You get about 30g of protein per 100g serving, with barely any fat.
Cooking Tips
Grill it, bake it, throw it in the air fryer—just avoid drowning it in sauce. Keep it seasoned, not soggy.
🐟 Canned Tuna – Fast Protein On the Go
No time? No problem. One can of tuna gives you over 20g of lean protein. It’s cheap, portable, and pairs well with lemon, hot sauce, or a quick salad. Keep a couple cans in your pantry for emergency gains.
🧀 Cottage Cheese – Great for Nighttime Recover
Cottage cheese is full of casein, a slow-digesting protein. This makes it perfect before bed—it keeps your muscles fueled while you sleep. Add a pinch of salt or some berries and cinnamon to make it tasty.
🥛 Milk – Old School, Still Legit
Rich in Nutrients
Milk has both whey and casein, so you get fast and slow proteins in one drink. It’s also full of calcium and great for hydration.
Which Type
Go with full-fat milk if you’re bulking or skim milk if you’re cutting. Either way, it belongs in your muscle-building plan.
Turkey Breast – Lean and Clean
Think of turkey breast as chicken’s slightly leaner cousin. It’s low in fat and super high in protein. The only downside? It can be dry. Fix that with the right seasoning or a quick marinade.
🥜 Almonds & Mixed Nuts – Protein + Healthy Fats
Nuts aren’t just a snack—they’re fuel. They offer a decent amount of protein along with heart-healthy fats. Keep your servings small though—they’re calorie-dense. A handful a day is plenty.
Lentils – Plant-Based Power
Lentils are a lifeline for vegan lifters. One cooked cup has around 18g of protein, plus tons of fiber and minerals. Mix them with rice, toss them in a stew, or meal-prep them for the week. Cheap, filling, and seriously underrated.
💊 Whey Protein – The Backup Plan
Let’s be real. Some days you just can’t cook. That’s when whey protein comes in. A quick shake post-workout gives your muscles what they need, fast. Just make sure your main diet is real food—you shouldn’t live off powder.