Muscle growth relies primarily on protein and the foods you eat will determine the amount of muscle gain you make. Protein comes in many forms and varieties and should be consumed at a rate of 1 gram per pound of body weight per day.

1. Fish

Tuna, salmon and other kinds of fish all contain plenty of good vitamins and minerals, omega-3 fatty acids and vitamin D. Tuna is a convenient food that is good to eat at any time. It contains per 100g 37.5g of protein, 1.2g of fat and zero carbohydrates. Now you can see the reason fish made the number one food.


Chicken breast has a great nutritional value which contains high protein and little fat. 100g contains 29.6g of protein, 7.7g of fat and 0 carbs. Beef and chicken are great foods for a ketogenic diet.

3. Lean Meats

The other lean meats are all good protein sources. They range from turkey, steak, and even kangaroo meat. A 100g rump steak grilled contains 27g of protein and 13g of fat. Stick to leaner cuts to reduce the fat intake from these meats.

4. Lean Ground Beef

Ground beef is easy to cook and has a high amount of protein. Beef contains much vitamins and minerals such as vitamin B12, zinc, and iron. 100g of beef contains 25.5g of protein, 11g of fat and 0 carbs.

5. Cottage Cheese

Cheese has two benefits, firstly it boasts a good amount of protein and second the protein is slow release so eating it before bed will keep the body anabolic whilst you sleep. Per cup cotagge cheese has 27.1g of protein, 5.3g of protein and 5.5g of carbs.

6. Eggs

Whole eggs can contain high levels of cholesterol so it is advisable to reduce the yolk to egg white ratio to 1:3.On every three 3 egg whites use one yolk. The egg whites contain low fat and high protein. A whole boiled egg contains 6.3g of protein, 5.3g of fat and 0.56g of carbohydrates.

7. Whey Protein

Supplements there are hundreds of different protein brands on the market so try to find something basic and with good nutrition information. 100g of whey protein has 31g of protein, 9g of fat and 49g of carbs.

8. Almonds

This nut is a very good source of fats and high protein. Almonds can be used in between meals whilst you’re on the go at work or just out and about. A cup of almonds contains a whopping 30g of protein, 71.4g of fat and 27.8g of carbs.



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