9 Natural Sources of Protein to Build Muscles or Gain Weight


The best way to build muscle and burn fat is through high protein foods.

Carbs, fruits and veggies and healthy fats, the type and amount of protein you put into your diet determines how fast you can build your muscles or gain weight.

We will show you list of foods, ranked from lowest to highest for their protein content. Keep in mind that the recommended daily protein intake for people looking to build and maintain muscles is about 1.0-1.5 gram of protein for every pound (0.5 kilo) of body weight.



Egg is a complete protein food; it provides a complete range of essential amino acids readily utilizable by the body. Because of this, eggs have the highest high biological value (HBV) of any food. HBV is a measure of how well a food supports the body’s protein needs.

Eggs also contain vitamin B12, which is vital for muscle breakdown and muscle contraction, plus other vitamins and minerals, such as vitamins D, E and B6, riboflavin, folate, iron, zinc and phosphorus.

Cottage cheese


Cottage cheese contains a slow digesting milk protein called casein. Because it digests slowly, the level of amino acids in your blood rises slowly and stays elevated longer.  The probiotics found in cottage cheese helps in the breakdown and absorption of all the nutrients you need to build your muscles.



Quinoa is a protein-rich grain native to South America that supplies all essential amino acids. It is gluten free, fiber-rich and high in the minerals iron and magnesium, which is important in energy generation and helps maintain normal nerve and muscle function.

[Read Also: Quinoa – The Healthiest Food Of All Time]



Aside from protein, tofu is also an excellent source of manganese. Manganese is important for bone strength and for metabolizing carbohydrates, cholesterol and amino acids.



Lentils are high protein legumes ideal for vegetarians looking to gain muscle mass. It is rich in iron and complex carbohydrates in the form of fiber, thus giving you a steady supply of slow burning energy.

[Read Also: 8 Healthy Facts About Lentils You Should Know In Order To Lose Weight]



This food provides excellent source for high quality protein and the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have long been associated with heart health, but they are also known to inhibit the breakdown of muscles whilst increasing the anabolic capacity of amino acids for cell and tissue repair.

Salmon is also rich in vitamin B12, vitamin D, and selenium, which helps reduce the risk for joint inflammation.

Chicken breast


Very rich with the B vitamin niacin, which plays an important role in helping your body produce energy and in keeping your cardiovascular, nervous and endocrine systems healthy. It is low in carbohydrates and saturated fat but high in omega-3, making it an excellent protein source for those trying to lose weight and gain muscles.



An excellent source of high quality protein as well as the vitamins niacin and vitamin B12, which are essential in energy production. It is also a good source of zinc and selenium, which are useful in helping your muscles recover after training or injury. Just make sure to trim off the fat before you tuck in.



Beef is an excellent natural source of creatine, which helps provide the energy muscles need to move, particularly rapid, explosive movements.

This delicious food is also rich in Vitamin B12, iron and zinc, which are all crucial muscle building nutrients. Beef also contains saturated fats, which support healthy testosterone levels, and monosaturated fats, which promotes heart health.

If you want to read this kind of information please like our facebook page and check out other amazing articles.

This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

– source: