Working out and bodybuilding is trendy nowadays, and for good reasons. It keeps our body healthy and lively. But the one fact that people sometimes ignore is the importance of diet. Your workout is incomplete without the proper diet plan. The protein-rich food to build muscles and body is equally important.

It takes time, patience, consistent training, and a proper diet to help you build your dream muscles and body. However, there are few food items that are highly rich in protein that may help you to build your desire body.

Some of them are mentioned below :


Eggs are one of the best protein sources for bodybuilding. The egg white contains the maximum protein. However, one must avoid consuming saturated fat, so avoiding yolk of the eggs are the best thing you can do.

 Eggs contain high-quality protein, healthy fats and nutrients like Vitamin B and choline.


As we all know, chicken is one of the most popular protein sources among fitness enthusiasts. The chicken comes in a variety of cuts and all the different part contains the different amount of protein.

Chicken breasts are the most preferable for the bodybuilders as well as to them who wants to lose weight. A skinless, cooked chicken breast (172 grams) contains 54 grams of protein which is equal to 31 grams of protein per 100 grams. It also has 284 calories or 165 calories per 100 grams. 80% of the calories come from protein, while 20% comes from fat.


Fish is one of the best dietary sources of animal protein. It contains a high amount of protein and less amount of saturated fat as compared to red meat.

The most popular type of fish is Salmon which is a great choice for bodybuilding and overall health. Each 3-ounce (85-gram) of salmon contains about 17 grams of protein and almost 2 grams of omega-3 fatty acids. It also contains nutrients like Vitamin B which increases muscle gain while working out.


Yogurt is the best source for a protein which is easily available. The amount of protein in yogurt varies from the type to type but on an average 8 ounce of yogurt contains 8g to 13g of protein.

Greek yogurt is the most famous type of yogurt for bodybuilders. is available in fat-free, low-fat or full-fat varieties. It is a good type of anytime-snack and can be eaten during a workout, post workout or even before going to bed.


Beef, which is also known as red meat, contains a high amount of protein as well as iron. Usually eaten as roasts, ribs, or steaks, beef is also common ground or minced.

3 ounces (85 grams) of beef contains 228 calories and a whopping 15 grams of fat. Beef is also a rich source of vitamins and minerals like Vitamin B12, iron, niacin, zinc and also creatine and taurine.

However, while gaining muscles look for the beef that supports muscle gain without too many calories.


 Nuts are valuable sources of protein which can be eaten anytime at the day whether you are working out or eating lunch and having a stroll. Different types of nuts contain different amount of proteins.

Given below are the amount of protein in each nut per 28g :

  • Almonds—              4 g protein, 155 calories
  • Peanuts—                7 g protein, 160 calories
  • Pistachios—            5 g protein, 155 calories
  • Pecans—                  7 g protein, 195 calories
  • Sunflower seeds— 6.4 g protein, 173 calories
  • Papaya—                  9 g protein, 180 calories
  • Flaxseeds—              5 g protein, 150 calories

Cottage cheese

Cottage cheese comes in a variety of amount of fats. One can choose the right cottage cheese for them according to the fat they need per day.

One cup (226 grams) of cottage cheese contains 28 grams of protein, and also include important muscle-building amino acid leucine.

Again, this is a type of snack one can have at any time of the day.

Protein Powders

One cannot gain all the required protein with regular food items. To complete the daily need of protein, many gym trainers suggest complimenting a protein powder according to the need of the hour.

 Whey and Casein protein powders are the two most popular types of protein powders. These are the powders which are found in cow’s milk.

Every protein powder comes with the label of protein per scoop. You can mix the protein powder in milk or water. The amount of protein in protein powders is about 25g per scoop. The amount of protein you need per day varies from person to person depending upon the age, sex and the muscle gaining intensity.

Soya beans

Soya beans contain a generous amount of protein in them with iron, vitamins, and phosphorus.

 Half a cup (86 grams) of cooked soybeans contains 14 grams of protein with different vitamins and minerals. It is also a good source of iron which is helpful for women as it completes the daily need of iron, especially during menstruation cycle.

Soya beans are easily available in the market and can be eaten at any time of the day and also as regular dal or sabzi.


Chickpeas are a high protein diet and especially the best replacement for meat in a vegan diet. It also contains a lot of vitamins, minerals, and fiber which have many health benefits too.

1-ounce (28-gram) of Chickpeas provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils. It is said that the quality of protein in chickpeas are better than legumes. This is why chickpeas have suddenly gained so much attraction from people. It also contains amino acids.

These are the food items and contain a high amount of protein for bodybuilding and muscle gaining. The right type of food helps your body to be healthy and gain the right muscle and body weight.

However, the amount of protein is different for different people. So consider the advice of your trainer or dietician for the correct weight or muscle gaining.