Building muscle takes more than just working out—it requires proper nutrition, especially when it comes to protein intake. Protein makes up the majority of muscle tissue and provides the amino acids your body needs for muscle repair and growth.

Studies suggest that most people looking to increase muscle mass benefit from eating more than the standard protein recommendation. The optimal range is between 1.6 to 3.3 grams of protein per kilogram of body weight per day, alongside resistance training.

Here are 11 high-protein foods that can help support muscle development and speed up recovery.

1. Chicken Breast

Chicken breast is a lean and versatile protein source. Just 3 ounces of grilled chicken delivers about 26 grams of protein. It’s a staple in many muscle-building meal plans due to its convenience and nutrient density.

Research has shown that adding chicken to a resistance training routine may significantly increase strength and lean mass over time.

2. Cottage Cheese

Cottage cheese contains around 25 grams of protein per cup, including leucine—an amino acid vital for muscle synthesis. It also offers calcium and magnesium, two minerals that support muscle contraction and bone health.

It can be enjoyed as a snack or added to meals throughout the day to boost protein intake.

3. Salmon

Salmon provides 22 grams of protein per 3-ounce serving, along with omega-3 fatty acids that may help reduce muscle soreness and support growth.

Eating fish regularly has been shown to help older adults maintain and increase muscle mass and strength.

4. Canned Tuna

Tuna is another convenient and budget-friendly protein source, offering about 20 grams of protein per 3 ounces. Its shelf-stability makes it easy to include in quick meals.

However, due to mercury content, it’s best to limit albacore tuna to once a week and light tuna to two to three times weekly.

5. Collagen Peptides

Collagen peptides provide 20 grams of protein per 20-gram serving and can be added to both hot and cold foods or drinks. They’re a unique protein option shown to support muscle growth when combined with resistance exercise.

Some research suggests that daily collagen supplementation can help improve muscle strength and mass in men.

6. Greek Yogurt

Greek yogurt contains more protein than regular yogurt—about 23 grams per 8-ounce serving. It's also rich in calcium and can serve as a high-protein snack or post-workout option.

Consuming Greek yogurt after training has been linked to greater increases in muscle size and strength.

7. Tempeh

Tempeh is a fermented soy product and a great plant-based protein source, offering 18 grams per 3 ounces. It’s firm, easy to cook, and can be added to stir-fries, salads, or sandwiches.

It’s a top option for vegetarians or anyone looking to include more plant protein in their diet.

8. Edamame

These young soybeans contain about 18.5 grams of protein per cup. They're also rich in magnesium—a mineral important for muscle contraction and energy metabolism.

Including edamame in your meals can help meet daily protein and micronutrient needs.

9. Lentils

Lentils offer a powerful mix of 18 grams of protein and nearly 40 grams of carbohydrates per cup, making them a smart post-workout option.

Carbs help replenish glycogen stores after exercise, while protein supports muscle repair.

10. Kefir

Kefir is a fermented dairy beverage with about 9 grams of protein per cup. It’s easy to digest and can be added to smoothies or consumed on its own.

Some studies suggest kefir may enhance workout recovery and boost exercise performance when consumed regularly.

11. Eggs

Whole eggs are a muscle-building classic. Two eggs provide about 12.5 grams of high-quality protein. Though egg whites are lower in fat, research shows that whole eggs may stimulate more muscle protein synthesis after resistance training.

The yolk also contains important nutrients like choline and healthy fats.

Supplements That Support Muscle Building

Protein powders such as whey, casein, and plant-based options like pea protein can help you meet your protein needs, especially post-workout.

Creatine is another evidence-backed supplement that may enhance muscle strength and size when combined with resistance training. It helps replenish energy stores in muscles, allowing for more effective workouts.

Meal Planning Tips for Muscle Gain

To gain muscle, it’s important to space protein intake evenly throughout the day. Aim for at least 20 grams of protein per meal and include a serving post-workout.

Example meal plan:

  • Breakfast: Cottage cheese with berries, nuts, and low-sugar granola

  • Lunch: Grilled chicken salad with quinoa and lentil soup

  • Post-workout: Whey protein shake

  • Dinner: Salmon with brown rice and garlic-sauteed broccoli

Adjust your meal plan based on dietary preferences or restrictions to ensure you're meeting your personal protein and calorie targets.

Common Muscle-Building Mistakes to Avoid

While protein is essential, it’s not the only factor in building muscle. Without adequate calorie intake and strength training, protein alone won’t build muscle effectively.

Avoid overly restrictive diets and make sure you’re getting enough carbohydrates and fats for energy and recovery. Focus on whole foods and a balanced meal plan.

Working with a registered dietitian can help you customize your nutrition plan based on your goals and lifestyle.

A Quick Review

Building muscle takes consistent effort in the gym and the kitchen. Prioritize protein-rich foods like chicken, salmon, lentils, and Greek yogurt, and consider using supplements like whey protein or creatine when appropriate.

For best results, pair smart nutrition with a structured resistance training program and enough rest to allow your muscles to grow and recover.