Dietitians List Protein Foods That Can Support Muscle Growth
- Protein provides the essential amino acids your body needs to repair and grow muscle tissue, drawing from guidance by registered dietitians.
- Charlotte Cervantes, PhD, RD, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University, notes that the baseline Recommended Dietary Allowance...
- According to Nyree Dardarian, EdD, RDN, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University, a good strategy is to consume...
Protein provides the essential amino acids your body needs to repair and grow muscle tissue, drawing from guidance by registered dietitians. While meat and seafood are common options, eggs, dairy products, beans, lentils, and nuts also supply necessary protein for daily intake and muscle recovery.
The Recommended Daily Protein Intake
Charlotte Cervantes, PhD, RD, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University, notes that the baseline Recommended Dietary Allowance for protein is set at 0.8 grams per kilogram or 0.36 grams per pound of body weight—translating to roughly 55 grams each day for someone weighing 150 pounds. Individuals who work out regularly and aim to build muscle require higher amounts than the baseline recommendation.
According to Nyree Dardarian, EdD, RDN, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University, a good strategy is to consume 20 grams of protein during every meal and snack throughout the day. Dardarian explains that protein works effectively only when carbohydrates supply energy, overall calories cover daily needs, and exercise provides the necessary stimulus.
Animal Protein Sources for Muscle Growth
Chicken breast serves as a complete protein containing all essential amino acids your body cannot manufacture independently, according to Dardarian.
Eggs offer another complete protein option that is versatile and inexpensive. One large egg provides 6.2 grams of protein, while individual egg whites contain 3.6 grams. Salmon delivers 22.3 grams of protein per 3.5 ounces alongside omega-3 fatty acids, which reduce inflammation and assist muscle recovery following intense workouts.
Canned tuna provides 22 grams of protein per 3-ounce serving packed in water. Shrimp supplies 15.6 grams of protein per 3.5-ounce serving alongside vitamins B12 and E, zinc, iodine, and selenium, as reported in a 2024 study. Lean cuts of ground beef containing 90 percent lean meat offer 18.2 grams of protein per 3.5 ounces. Boneless pork loin provides 21.1 grams of protein per 3.5-ounce serving with 3.3 grams of saturated fat. Roasted, skinless turkey breast delivers 30.1 grams of protein per 3.5-ounce serving.
Dairy and Plant-Based Protein Options
Low-fat cottage cheese contains slow-digesting casein protein that fuels muscle repair during sleep, with 14 grams of protein per half-cup. Plain low-fat Greek yogurt delivers nearly 20 grams of protein in a 7-ounce container while providing calcium for bone health.
Soy-based foods provide complete plant-based proteins. Firm tofu contains 21.8 grams of protein per half-cup, while a half-cup of tempeh delivers 16.9 grams. Edamame offers 9.2 grams of protein per half-cup and matches many animal proteins for muscle gain efficacy. Lentils contain 23.6 grams of protein per half-cup, and boiled chickpeas provide 7.3 grams of protein alongside prebiotic fiber.
Seeds, Grains, and Alternative Sources
Raw pumpkin seeds supply 9 grams of protein per ounce alongside magnesium, which supports muscle contraction and recovery. Raw walnuts offer 4.3 grams of protein per ounce, and cooked quinoa provides 4 grams per half-cup as a complete plant-based protein. Raw oysters deliver 8 grams of protein per 3-ounce serving along with zinc and iron. Buckwheat provides roughly 11 grams of protein per half-cup, and chickpea pasta supplies 24.6 grams of protein per 3.5-ounce serving.