High Protein Food Sources

High protein foods main

As active weight trainers, we are bombarded with different views and advertisements as to the kinds of protein we need and how much protein we need to consume.

The Most Complete Nutritional Sprays on The Planet!

- Increase Performance!
- Weight Management!
- Sleep Support!
- Promote Wellness!
- Increase Natural Energy!

Click here to find out more

When it comes to protein, two of the most critical issues we face is how much protein to consume and what sources to rely on. Protein is the primary food element of the human body, and is of special importance to active weight trainers.

Of the food intake that the body needs, protein is of primary importance. The only thing that your body needs more than protein is water .

As active weight trainers, optimal protein consumption is of the utmost importance, particularly when the body is in a state of growth.

In a state of growth, the body will turn to protein stores to build lean muscle tissue. This is why we need quality protein sources and enough of it to build quality muscle.

The big question is, how how much protein does on need to consume for optimum growth?

According to the RDA, it is recommended that you get 1 gram of protein for every 2 pounds of bodyweight. This recommendation is for an average, sedentay person with little or no exercise habits.

For someone who is actively weight training and trying to build muscle this recommendation (RDA) is a little off the mark. Recent data indicates that active people need much more protein.

The active weight trainer trying to build his/her body needs more protein than the average person.

Therefore, 1 gram of protein per pound of body weight is considered sufficient (Possibly more or less). Of course, a little experiementation may be needed to determine how much protein is needed.

To find out how much protein you need to build muscle, simply take your bodyweight and multipy it by 1. For example,if you weight 175 pounds, multiply that by one and you get 175 grams of protein per day for building muscle.

The amount of protein needed will depend on the activity. Someone who is looking to tone up a bit (occasional weight training) will probably need alot less protein than a professional body builder.

However, the fact remains that to build bigger muscles, you need to eat alot of high quality foods that are high in protein.

Let's take a look at some high protein foods.

Protein Sources
Pure Protein Sources Quality Protein Sources Plant Protein Sources
High Protein Sources Milk Protein Sources  

These types of foods high in protein are great for adding mass and strength because they offer a generous amount of protein and also contain enough fat to boost total caloric intake.

By boosting overall caloric intake, these types of protein sources will help you add the necessary mass to lift those heavy poundages . When your trying to increase your bodyweight and overall muscle mass , you need to consume alot of quality calories (especially for you hard gainers out there).

These types of foods include a wide range of percentage of calories from protein. However, you will have to be careful because some of these protein sources contain more calories from fat than protein.

Food Serving Size Calories Protein (in gms)
Sirloin Steak 2 oz 115 17
Porterhouse Steak 2 oz 123 16
Chicken Drumstick 2 oz 110 14
Chicken Thigh 2 oz 110 12
Lean Ground Beef 2 oz 145 15
Pork 1 oz 105 8

These types of foods are excellent choices for most people trying to build muscle.

These protein sources are loaded with healthy fats, such as omega 3's and omega 6's which are notoriously missing from most diets. Alot of active weight trainers and bodybuilders shy away from these types of protein because they fear that they will add more body fat.

In fact, you should be consuming more healty fats and reduce the consumption of processed carbs such as simple sugars and bleached flour.

What if your on a diet? Well, You can certainly benefit from some of these high protein food sources. The omega 3's found in some of these foods may help your body store carbs as muscle glycogen - muscle fuel. These foods are a great source of muscle building food.

Food Serving Size Calories Protein (in gms)
Salmon 2 oz 100 14
Eggs 1 75 6
Sardines 2 oz 120 11
Peanuts 1 oz 90 4
Sunflower Seeds 1 oz 140 6
Almonds 1 oz 170 6

We've all heard that milk products are fatty and should be avoided if your trying to lose weight.

Milk products such as cheese, yogurt, skim milk are thought to contribute more to weight gain than weight loss. In reality, calcium in dairy foods actually trigger hormonal support to facilitate fat loss during a reduced calorie diet.

Active weight trainers should try and incorporate plenty of fat free dairy products in their diets - even a fat loss diet. However, beware of regular dairy (whole milk products) as these tend to be higher in fat.

If your trying to bulk up , low fat milk, cheese, and yogurt are great choices because they're loaded with quality protein and calcium.

Food Serving Size Calories Protein (in gms)
Non Fat Cottage Cheese 6 oz 120 22
Whole Milk 8 oz 150 8
Low Fat Cottage Cheese 4 oz 100 16
Non Fat Yogurt 8 oz 120 13
Skim Milk 8 oz 90 9
Low Fat Swiss Cheese 1 oz 90 8

Plant proteins have not been traditionally know to contain loads of protein. Personally, I don't use vegetables and legumes as my primary protein source, however, that's not to say that vegetables don't contain quality protein. In fact, many vegetables do contain protein, and some have a substantial amount.

The great thing about these foods is that not only do they contain high quality protein but they're also high in fibre. As we know, fibre is that fantastic substance that keeps the nutrients flowing by helping the digestive process.

Food Serving Size Calories Protein (in gms)
Tofu 4 oz 94 10
Lentils 4 oz 115 9
Soy Milk 8 oz 130 10
Peas 6 oz 85 6
Black Beans 4 oz 113 8
Pinto Beans 4 oz 117 7

If you want your muscles to grow faster, make certain you get plenty of quality foods which are high in quality protein in your diet. Choose from the list above to help you decide which proteins you would like to include in your diet.

The latest news from Building Muscle 101

Delicious easy to make power oatmeal recipe!

Return to top of page

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > Diet and Nutrition > Diet and Nutrition Articles