Choosing foods high in protein for bodybuilding is simpler than most articles make it. A handful of staple foods cover almost all of it, and what matters more than any single food is hitting a sensible daily total and spreading it across the day.
This article gives the protein content of common foods, what research says about how much to aim for, and how plant and animal sources differ in practice.
How much protein do you need?
A systematic review and meta-analysis of 49 studies found that protein supplementation increased muscle size and strength during resistance training, with benefits levelling off at around 1.6 grams per kilogram of body weight per day (Morton et al., 2018). Above that, the evidence does not show further gains.
Position statements generally suggest a range of roughly 1.4 to 2.0 grams per kilogram per day for people training to build muscle. For an 80 kg person, that is about 130 to 160 grams per day.
Someone in a calorie deficit may benefit from the higher end of that range, since adequate protein helps preserve muscle while losing fat. Our article on how to build muscle without protein shakes or steroids covers meeting these targets from food alone.
Animal protein sources
Protein content varies with cut, cooking method, and fat content. These are approximate values for cooked portions, based on USDA food composition data.
Chicken breast — around 31 g per 100 g. The most common staple, lean and inexpensive.
Turkey breast — around 29 g per 100 g.
Lean beef — around 27 to 30 g per 100 g, depending on the cut. Also a useful source of iron, zinc, and vitamin B12.
Salmon — around 25 g per 100 g, plus omega-3 fats.
Canned tuna — around 25 g per 100 g, and one of the cheapest sources by weight.
Shrimp — around 24 g per 100 g, very low in fat.
Eggs — around 6 g per large egg. Whole eggs also contain fat-soluble vitamins concentrated in the yolk.
Greek yogurt — around 10 g per 100 g for plain, low-fat versions.
Cottage cheese — around 11 g per 100 g, and high in casein, which digests slowly.
Milk — around 3.4 g per 100 ml.
Plant protein sources
Seitan — around 25 g per 100 g, the highest of the common plant sources, though low in the amino acid lysine.
Tempeh — around 19 g per 100 g.
Firm tofu — around 12 to 17 g per 100 g.
Edamame — around 11 g per 100 g.
Lentils, chickpeas, and black beans — around 9 g per 100 g cooked, with useful fiber.
Pumpkin seeds — around 19 to 30 g per 100 g, though high in calories for the protein delivered.
Almonds — around 21 g per 100 g, with the same calorie caveat.
Why plant sources need a little more planning
Plant proteins are generally lower in one or more essential amino acids, particularly leucine and lysine, and are slightly less well digested than animal proteins. In practice this means eating somewhat larger portions and varying sources across the day rather than relying on one.
A varied plant-based diet with enough total protein supports muscle growth. Our article on animal vs plant protein for bodybuilding compares them in more detail.
Does protein timing matter?
Less than it is usually made out to. Total daily protein intake has a much larger effect on muscle growth than the timing of any single meal.
What does appear to help modestly is distribution. Spreading intake across roughly four meals, each providing around 0.4 grams per kilogram of body weight, appears more effective than taking most of it in one or two sittings. For an 80 kg person that is roughly 30 to 35 grams per meal.
The idea of a narrow window after training in which protein must be consumed is not well supported. Eating a protein-containing meal within a few hours either side of training is sufficient for most people.
Claims that slow-digesting protein before bed prevents muscle breakdown overnight are also overstated. The evidence for pre-sleep protein is modest, and it mainly works by adding to the daily total.
Do you need protein powder?
No. Protein powder is a convenience, not a requirement. Whey is absorbed quickly and is cheap per gram, and plant-based powders work for people avoiding dairy, but neither does anything whole food cannot.
Powders are most useful when appetite, schedule, or food cost make it hard to reach a daily target. If whole foods already get you there, there is no additional benefit.
Practical points
Build meals around a protein source rather than adding protein as an afterthought.
Use cheaper staples such as eggs, canned tuna, chicken thighs, cottage cheese, and dried legumes. Protein cost per gram varies enormously between foods.
Check labels on processed “high protein” products, which are often lower in protein and higher in sugar than they appear.
Do not assume more is better. Very high intakes have not been shown to improve results, and they displace carbohydrate and fat, as discussed in our article on dietary fat and why intake still matters.
People with kidney disease, or anyone advised by a doctor to limit protein, should follow that advice rather than general guidance.
The bottom line
The best foods high in protein for bodybuilding are the obvious staples: chicken, lean beef, fish, eggs, dairy, and for plant-based diets, tofu, tempeh, seitan, and legumes. Chicken breast, turkey, and most fish deliver roughly 25 to 31 grams of protein per 100 grams cooked.
Aiming for around 1.6 grams per kilogram of body weight per day, spread across about four meals, covers what the evidence supports. Beyond that, food choice matters far less than consistency, and protein powder is a convenience rather than a requirement.
References
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384.
US Department of Agriculture, Agricultural Research Service. FoodData Central.
