If you want to grow and maintain your muscle mass, you have to get enough protein in your system to allow that to happen. Protein is built out of amino acids – any food high in amino acids (the building blocks of protein) will also be high in protein. It’s practically the same thing.
Related: The Ultimate Bodybuilding Food List: 30+ Best Foods for Muscle and Performance
To sustain itself, your body needs twenty different amino acids. These are divided into essential and non-essential amino acids. The difference: your body can manufacture non-essential amino acids on its own, but essential amino acids must come from food – your body cannot produce them.
There are nine essential amino acids: leucine, isoleucine, histidine, methionine, phenylalanine, lysine, tryptophan, threonine, and valine. Three of these – leucine, isoleucine, and valine – are the branched-chain amino acids (BCAAs), which play a particularly important role in muscle protein synthesis and recovery.
Animal-based foods contain all nine essential amino acids in a single source – they are “complete proteins.” Plant-based foods are generally lower in one or more essential amino acids (most commonly lysine or methionine), which is why animal sources are consistently the more efficient choice for muscle building. Here are the ten best food sources.
1. Eggs
Eggs are the gold standard of dietary protein – the reference point against which all other protein sources are measured. One large egg provides approximately 6g of complete protein with all nine essential amino acids.
The yolk contains nearly half that protein along with fat-soluble vitamins, choline, and healthy fats. Don’t throw it away. Poach them, boil them, scramble them – just cook them, not raw. Cooking increases protein bioavailability from around 51% to over 90%. Related: Why You Shouldn’t Throw Away the Egg Yolk
2. Beef
Beef contains all nine essential amino acids and is particularly high in leucine – the primary trigger for muscle protein synthesis. A 100g serving of lean beef provides approximately 26g of protein. It’s also one of the best dietary sources of iron, zinc, B12, and creatine – all of which directly support training performance and recovery. Go for leaner cuts: the more white marbling you see, the more fat and fewer grams of protein per calorie. Sirloin, tenderloin, and eye of round are the leanest options.
Related: Foods High in Zinc to Include in Your Grocery Shopping List
3. Chicken Breast
The most popular protein source in bodybuilding and fitness for good reason. A 100g serving of cooked chicken breast provides approximately 31g of protein – one of the highest protein-to-calorie ratios of any whole food. It also contains selenium, niacin, and B6. Versatile, cheap, and available everywhere. The breast is the leanest cut; thighs have more fat but also more flavor and are still an excellent protein source.
4. Tuna
Canned tuna is one of the most practical high-protein foods available – cheap, shelf-stable, and ready to eat. A 100g serving provides approximately 29g of protein. It’s also very low in fat, making it exceptionally calorie-efficient for hitting protein targets.
The downside: canned tuna (particularly albacore) is higher in mercury than other fish – limit intake to 2–3 servings per week if consuming regularly. Fresh tuna provides the same protein with better omega-3 content.
5. Salmon
Salmon provides approximately 25g of protein per 100g serving along with one of the highest concentrations of omega-3 fatty acids (EPA and DHA) of any food.
Omega-3s reduce inflammation, support joint health, improve insulin sensitivity, and have been shown to directly increase muscle protein synthesis – making salmon one of the most complete muscle-building foods available. Wild-caught salmon has a better omega-3 profile than farmed. Aim for 2 servings per week.
6. Soybeans
The best plant-based source of complete protein – soybeans contain all nine essential amino acids, which is unusual for plant foods. A 100g serving of cooked soybeans provides approximately 17g of protein. They also contain significant amounts of iron, potassium, zinc, vitamin E, and insoluble fiber. Edamame (immature soybeans) is an easy and enjoyable way to get them in. For those who can’t or won’t eat meat, soybeans are the plant protein closest to animal sources in amino acid profile.
7. Sardines
Sardines are one of the most nutrient-dense foods on this list. A 100g serving provides approximately 25g of protein along with omega-3 fatty acids, vitamin D, vitamin B12, calcium (from the soft edible bones), and selenium.
They’re also one of the most sustainable and lowest-mercury fish available. Canned in olive oil or water, grilled fresh, or added to salads – sardines are the underrated protein source most people overlook. Related: Fish: One of the Best Muscle Building Foods
8. Prawns
Prawns (shrimp) are almost pure protein – approximately 24g per 100g serving with virtually no fat and very few calories. This makes them one of the most calorie-efficient protein sources available. They also contain iodine, selenium, and astaxanthin – a powerful antioxidant. If you’re counting calories while hitting a high protein target, prawns are one of the best tools available. Grill, steam, or add to stir-fries.
9. Lamb
Lamb provides approximately 25g of protein per 100g serving alongside significant amounts of iron, zinc, selenium, and B12. Grass-fed lamb is also high in CLA (conjugated linoleic acid) – an omega-6 fatty acid with documented effects on body composition, including modest reductions in body fat and increases in lean mass. It’s one of the richest dietary sources of carnitine, which plays a role in fat metabolism. Grill it, baste it, bake it – it works every way.
10. Scallops
Scallops are another near-pure protein source – approximately 20g of protein per 100g serving with very little fat. They also contain omega-3 fatty acids, vitamin B12, magnesium, and potassium.
Like prawns, they’re excellent for high-protein, calorie-controlled eating. Pan-sear them in a hot pan with butter for 90 seconds per side – they’re one of the easiest proteins to cook well and one of the most underused.
Should You Supplement With BCAAs?
If you’re eating sufficient protein from the foods above, you’re already getting plenty of BCAAs. Supplementation becomes relevant when you’re in a caloric deficit – cutting calories forces your body into a catabolic state where it breaks down both fat and muscle for energy. BCAAs taken around training can help preserve muscle during a cut by providing amino acids for protein synthesis without adding significant calories.
The specific mechanism: leucine directly triggers muscle protein synthesis. Isoleucine supports glucose uptake into muscle cells. Valine reduces exercise-induced muscle breakdown. Together, they help maintain lean mass when total food intake is reduced. Related: BCAA Supplements: Why You Need Them in Your Diet Plan
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