This is the Best Food You Can Eat to Build Muscle! | Hardworkout Magazine

Key takeaways

- People who train a lot are recommended a protein intake of 1.2–2 g per kg of body weight per day to support a positive muscle protein balance.

- Research published in the American Journal of Clinical Nutrition found that eating whole eggs after exercise stimulated muscle protein synthesis more than eating an isonitrogenous amount of egg whites alone.

- Low-fat dairy products supply both fast (whey) and slow (casein) protein, which makes them useful both after training and before bedtime.

- 100 g of red lentils contains as much protein as 100 g of chicken breast, making legumes a viable plant-based option for muscle building.

- Protein powder should be treated as a supplement to a varied diet, not a replacement, because whole foods also deliver vitamins, minerals and fatty acids the body needs.

Why does protein matter most when you want to build muscle?

Most people who train regularly know that diet is important for achieving good results from training, and sufficient protein in the diet is especially important if the goal is to build muscle.

Proteins ensure that the muscles recover after training and are rebuilt. Likewise, carbohydrates will help replenish your glycogen stores, so that you have energy and surplus for training.

Proteins can be found in a variety of foods, but some foods have much higher protein quality than others. These foods will therefore be the best for optimal recovery after training and for increased protein synthesis in the muscles.

Proteins and Protein Synthesis

Protein synthesis refers to the formation of new proteins. The various amino acids from the proteins we eat will activate and stimulate muscle protein synthesis (MPS).

What is the difference between anabolic and catabolic phases?

The body is in a continuous process where it alternates between an anabolic and a catabolic phase, where anabolic is the building phase and catabolic is the breaking down phase.

For this to lead to muscle growth, it is therefore important that there are more anabolic than catabolic processes, which is called positive muscle protein balance.

When you strength train, you break down muscle fibers, and with the help of recovery and proper nutrition, muscles grow larger and stronger. It is therefore important to give the muscles time to recover between workouts, both for muscle growth and strength.

When your goal is to build muscle, you should train each muscle group 2-3 times a week and eat enough nutritious food with an adequate amount of protein.

How much protein do you need per day to build muscle?

Protein intake will contribute to a positive protein balance, and the recommended protein intake is 1.2-2 g/kg body weight for someone who trains a lot.

You will therefore not build muscle without strength training, but you will also not achieve as good results from training if you do not have enough focus on recovery, diet, and protein intake.

These foods contribute to more muscle growth

A varied diet with multiple protein sources is important for optimal muscle growth, as different foods also contain a number of other nutrients the body needs.

Eggs

Eggs contain high-quality proteins, meaning they have a high proportion of the essential amino acids that the body needs.

Essential means that the body does not produce them itself and must obtain them through the diet.

Eggs are particularly rich in the amino acid leucine, which is one of the most important amino acids for increasing protein synthesis in the muscles.

[Research](https://www.sciencedirect.com/science/article/pii/S0002916522026934?via%3Dihub) has also shown that consuming whole eggs after exercise increased protein synthesis more than consuming only egg whites.

In addition to being a good source of protein, eggs also contain several other nutrients such as phospholipids, omega-3 fatty acids, vitamin D, and cholesterol, which can also contribute to increased muscle growth.

1 egg contains 7 g of protein.

Salmon

Proteins from salmon and other fish contain all the essential amino acids and therefore provide high-quality protein.

Fish is also an important source of omega-3 fatty acids and fat-soluble vitamins, iodine, selenium, and antioxidants. Vitamins and minerals also play a crucial role in recovery and protein synthesis.

100 g of salmon contains 20 g of protein.


Tuna

Tuna is a good source of protein and omega-3, in addition to vitamin A and various B vitamins, which are important for the metabolism of nutrients in the body.

A can of tuna contains around 20 g of protein.

Tuna is also a simple and affordable way to get protein, and is perfect as a snack or after a workout.

Shrimp

Shrimp are a lean and good source of protein, with a high content of the muscle-building amino acid leucine.

In addition, shrimp are a good source of iodine, zinc, selenium, and B12.

100 g of shrimp contains 23 g of protein.

Chicken and Turkey

Chicken breast is a lean and nutritious source of protein, which, like eggs and fish, contains all the essential amino acids.

100 g of chicken breast contains 24 g of protein. Chicken is also a good source of niacin (B3) and vitamin B6, which are important for the metabolism of proteins in the body.

Lean Red Meat

Sirloin, tenderloin, and ground beef have high protein quality and are also a good source of various B vitamins, iron, zinc, and creatine.

Creatine acts as an energy reserve in the muscles and helps to accelerate the recovery process. It is naturally found in foods such as red meat, fish, and dairy products.

[Creatine](/magazine/creatine-supplements-best-in-test-2026-top-10-creatine) in the form of supplements can help increase performance and strength when training and aid in faster recovery.

Game meat such as elk and reindeer are also good sources of protein, in addition to having a low fat content.

Low-Fat Dairy Products

Low-fat dairy products are a good source of protein and contain a combination of both fast (whey) and slow (casein) proteins.

Dairy products such as low-fat yogurt, cottage cheese, and skim milk are therefore great to consume at any time during the day, but are especially good to consume after training or before bedtime, due to the content of both slow and fast proteins.

In addition to proteins, dairy products are also a good source of vitamin B2 and B12, which are important for the metabolism of proteins, fats, and carbohydrates in the body.

Additionally, dairy products are an important source of calcium, which is essential for a healthy and strong skeleton.


Should you take protein powder or get protein from food?

Protein-rich foods are always a better option than protein in the form of supplements, as the foods always contain more nutrients that the body needs.

Protein powder can be a good alternative to increase the total protein intake if one does not get enough through the diet.

Protein powder can also be a good option as a snack if there is too long a time between meals or in connection with training, as protein powder is easy to take with you when on the go.