Protein Packed Foods To Help You Gain Muscle Mass

Protein Packed Foods


Proteins are essential components in an everyday diet, and it plays a vital role in the human body. Every cell in the human body contains protein.

It helps us to repair cells and tissues. Proteins are also an essential element for people who want to gain muscle mass and achieve their ideal body goal, usually a fit and muscular appeal.

To gain muscle weight, one needs first to break down their muscle tissues and muscle fibers by working out, lifting weights, and performing specific relevant exercises.

The focus can be on breaking down muscle fibers and tissues in those particular areas to gain muscles. It focuses on gaining bigger biceps, triceps, glutes, hamstrings, calves, etc.

The repair phase of the broken muscle tissues is where protein comes in. Protein is the building block of muscles.

It helps repair the muscle fibers and tissues that were broken down during the strenuous exercises and creating new muscle fibers, thus helping repair and modify the muscle tissues and ultimately gain muscle mass.

However, we should keep in mind that not all the amino acids that make up the protein are manufactured in our bodies. A total of 9 Amino acids, knows as Essential Amino Acids (EAA), is not made in the body but can be consumed through protein packed foods sources.

Protein Packed Foods To Help You Gain Muscle Mass

Here are some foods packed with protein that’ll help you gain muscle mass. 


A lot of people who work out swear by this one food: eggs. Eggs are extremely rich in protein that has lots of other nutrients like vitamin B and so on. Eggs can be considered a part of the healthy fats subgroup where they contribute to muscle gain at a higher level than other types of food.

The other vitamins in eggs also help build up energy in your body while you are striving to achieve more muscle gain.


A handful of almonds will give you the right amount of proteins that will fuel your workout sessions and provide you with equal muscle gain over time. Almonds also contain vitamin E that is beneficial in building your immune system, and can also act as an antioxidant for your body.


While we’re talking about chicken, we’re explicitly talking about chicken breasts. Chicken breasts come filled with protein that is good for your body and made of high-quality protein. A chicken breast is low in calories and high in protein, which makes it an excellent food of choice for people who are focused on gaining muscles while working out.

Turkey breast 

Just like chicken breasts, turkey breasts also come packed with high-quality proteins with every serving. One good thing about turkey breasts is that they contain very little to no amount of fats and carbohydrates in the meat(1). Turkey breasts also help in processing fats in your body, which is a good factor if you are aiming for muscle mass.

Kidney Beans

Kidney beans are a popular form of beans when it comes to people getting the most proteins in their food. Not only do kidney beans come rich in proteins, but they are also rich in fiber and magnesium. These factors are vital in affecting the progress in gaining more muscle while working out. If you are looking for a plant-based diet, kidney beans are an excellent choice for the long run.


Tuna fish is rich in protein, which means that they are typically low in fats. They also contain omega-3 fatty acids, which are proven to reduce problems related to cardiovascular diseases. A can of tuna is easily cookable than other foods that also serve as a benefit.


Not only does shrimps come packed with high amounts vitamins and minerals, they are also extremely rich in proteins. Shrimps almost have no fats and carbohydrates in their meat. So, if you are looking to gain more muscle mass over time, eating shrimps is a good choice. Shrimps also contain amino acid leucine, which contributes to gaining muscles.

Lean Beef

Lean beef is basically necessary for your diet if you are looking to gain muscle mass. Besides the apparent protein that lean beef has, it also contains zinc, iron, and vitamin B. These factors contribute highly to the growth of muscle mass in your body.


These tiny nuts surprisingly come packed with proteins and other essential nutrients. Eating half a cup of peanuts contains seventeen grams of protein necessary for building muscle mass.

Eating peanuts is an excellent way to give yourself that extra push as they have added nutrients and calories. Besides their contributions in helping you gain muscle mass, they also give you a healthier diet generally.

Is Plant Protein Better Than Meat Protein?

Protein Concentrated Powders

Supplements that contribute to gaining muscles with the help of proteins can also be considered. Having a scheduled time for consuming protein shakes before or after your workout sessions can also be beneficial for you. These shakes can also give you a huge sense of refreshment on your journey to gain more muscle mass.


Drinking milk can contribute to muscle gain eventually. Dairy-based products contain a blend of fats, carbs, and proteins that are beneficial to your body and general health. So, drinking milk can be considered a good source of proteins.

Greek Yogurt 

Greek yogurt is an excellent food choice for muscle gain because they contain two times more protein than normal yogurt. Consuming Greek yogurt is a good choice of food post-workout and can reenergize your body and give you that extra push.

Conclusion – Protein Packed Foods

There are so many food options that can help you gain muscle mass. It is entirely up to you to select the types of food you want to consume during your workout sessions. A good choice of protein packed foods will help in recovering your muscles when you are done working out.

Gaining muscles will strengthen your bones and also fortify other ligaments and joints in your body. It will also increase your rate of metabolism. More muscles mean more strength, which will help you get your daily chores done with ease.

Many of the food items mentioned above contain rich protein levels and haves vitamins and nutrients that help keep your body healthy.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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