Lean Meats: The Classic Choice

Lean meats like chicken, turkey, and beef have been staples in muscle-building diets for decades. They are packed with complete proteins containing all the essential amino acids your body requires.

• Chicken breast – low-fat, high-protein, and easy to prepare

• Turkey – excellent for lean protein intake

• Lean beef – adds iron and creatine, supporting strength gains

  
  

Fish & Seafood: Protein + Omega-3s

Fish not only provide quality protein but also supply omega-3 fatty acids, which reduce inflammation and aid recovery.

• Salmon – rich in protein and healthy fats

• Tuna – a quick, lean option perfect for snacks

• Shrimp – light, versatile, and protein-dense

Dairy Products: Versatile Protein Sources

Dairy foods offer a mix of whey (fast-digesting) and casein (slow-digesting) proteins, making them ideal for round-the-clock muscle support.

• Greek yogurt – high protein, plus probiotics

• Cottage cheese – slow-release protein, great before bed

• Milk – a balance of protein, carbs, and calcium

  
  

Key Takeaways

• Aim for 1.6–2.2 g of protein per kg of body weight daily.

• Distribute protein evenly across meals for maximum benefit.

• Mix animal, plant, and supplemental proteins for a balanced diet.