09 muscle-building foods to fuel your goals

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Poached or boiled eggs contain 6.28 g of protein per servingLeucine, an amino acid found only in eggs, has been shown in studies to be critical in muscle synthesis.For people who want to boost their energy levels, eggs are a good source of B vitamins.

A trusted source of protein, a 120-gram medium chicken breast without skin contains 35.5 grammes. Low-fat protein from chicken without the skin can be easily added to a variety of meals and recipes.

Chicken

Approximately 12–18 grammes of protein are contained in five ounces (oz) of Greek yoghurt. After a workout, a person could mix a banana, which is high in carbohydrates, into their Greek yoghurt for a nutritious snack.

Greek yogurt

In a half-cup of part-skimmed cottage cheese, there are 14 grammes of protein. Cottage cheese is also high in calcium, which is important for strong bones.

A 227 g salmon steak has 58.5 g protein. Salmon also contains omega-3 fatty acids, which help prevent muscle loss in older adultsTrusted Source.

Salmon

Skimmed or 1% fat milk has 8 g protein per 8 oz, while high protein milk has 13 g. If you tolerate milk, it can be a good choice for post-workout protein and hydration. Milk also contains calcium, essential for strong bones.

Milk

Lean beef

Lean beef contains just over 23 g of protein per 4 oz. It also contains selenium, zinc, and iron, which are essential for energy and recovery.

Whey protein powder

3 scoops of whey protein isolate contain 50 g protein. If you tolerate whey protein powder, you can make protein shakes and drinks.