When it comes to building muscle and strength, getting enough protein is key. It’s what your muscles use to repair, recover, and grow after training. But where you get that protein from matters too. Some foods pack more qualities, offering not just protein, but also extra nutrients your body needs.
Not all protein sources provide equal nutrients. From our experience training city professionals and semi-pro athletes, we’ve always noticed the difference between what people think is quality protein and what is high-quality protein. Here are six healthy protein sources that will help you build muscle, recover better, and fuel your progress in the gym
How much protein you need depends on your body weight and training goals. One of the easiest ways to measure how much protein you need is simply by multiplying your body weight by 2. So, if your weight is 80kg, that would be 80 x 2 = 160 grams of protein you need per day to build muscle.
6 Healthy Protein Sources
- Tuna
Tuna is one of the leanest, most protein-rich foods you can eat. I highly recommend Tune as it brings quality protein and is perfect for muscle building.
- A small can of tuna (about 100g) delivers roughly 25 grams of high-quality protein.
- It’s very low in fat and carbs, which makes it great if you’re trying to stay lean while building muscle.
- Tuna is also rich in omega-3 fatty acids. These healthy fats help fight inflammation and support muscle recovery after hard training.
An easy way to add it to your meals is to mix tuna with a little olive oil, lemon, and pepper. Toss it into salads or eat it on wholegrain crackers for a quick protein boost.
- Chicken
Chicken breast is a go-to for anyone serious about building muscle. One of the goals is to be a protein source for anyone looking to build muscle.
It’s simple, affordable, and full of lean protein.
- A 150-gram serving of cooked chicken breast gives you about 35 grams of protein.
- If you go for chicken thighs, remove the skin. It’s lower in fat (if you remove the skin).
- It also provides essential B vitamins, like niacin and B6, which help your body convert food into energy.
Chicken can be used in almost any meal, grilled, baked, stir-fried, in salads, or in wraps. Keep it varied to avoid boredom.
- Chickpeas
If you’re looking for plant-based options, chickpeas are a great choice.
- One cup of cooked chickpeas provides about 15 grams of protein.
- They also give you a solid dose of fibre, iron, magnesium, and slow-digesting carbs.
- These nutrients help support energy levels and overall recovery between workouts.
Chickpeas are versatile. You can add them to salads, curries, soups, or blend them into hummus for a tasty snack.
- Eggs
Eggs are one of the best complete protein sources out there.
- One large egg contains about 6 grams of protein.
- The protein in eggs is very bioavailable, meaning your body can easily absorb and use it.
- Eggs also provide healthy fats, choline (which supports brain and muscle function), and vitamins like A, D, and B12.
Boiled, scrambled, poached, or in an omelette, eggs are easy to prepare and fit into almost any meal.
- Beans
Beans, like black beans, kidney beans, or pinto beans, are an underrated muscle food.
- One cup of cooked beans gives you around 15 grams of protein.
- They’re also high in fibre, which supports digestion and keeps you feeling full.
- Beans contain minerals like magnesium, iron, and zinc, which play a role in muscle function and recovery.
Beans are great in stews, burritos, salads, or simply as a side dish.
- Red Meat
Lean red meat can be a powerful part of a muscle-building diet.
- A 150-gram serving of lean beef (like sirloin or lean mince) provides 30–35 grams of complete protein.
- Red meat is also one of the best sources of bioavailable iron and zinc, nutrients that help transport oxygen in the blood and support muscle repair.
- It also provides creatine naturally, which can enhance strength and power during training.
Choose leaner cuts to keep saturated fat lower. Stick to a few servings a week for balance.
Building muscle takes consistency in training and nutrition. Protein is the key nutrient that helps your muscles grow stronger and recover faster. Aim to include a good source of protein at each meal, mixing both animal and plant-based options. Your body will perform better, recover better, and build the muscle you’re working for. The 12reps team has you covered with exercises needed to build strength and muscle.
