5 Protein rich foods to pack on muscle

By Marwan / July 9, 2014

You’ve often hear the saying “you are what you eat”.  Never more important than when you are trying to put on muscle. If you don’t provide your body with adequate fuel for it to build muscles, all the efforts that you exert in the gym will be going to waste.  Guys often ask me “why can’t I put on muscle”? The first question that I ask is “how is your nutrition”? More often than not I get a blank look!

You see putting on muscle has 2 parts, training and nutrition.  Training breaks down your muscles and nutrition builds them back up by supplying essential nutrients and amino acids to help you grow.  Your body uses protein to repair and build tissue.  So here are 5 foods that you can eat.  Always rotate your protein sources throughout the day, it improves the digestion, and stops the body from getting used to it.

1. Bison

Also known as a Buffalo, has 42 grams of protein per 6 ounce serving. Bison meat, which tastes like beef but a bit more flavorful or richer, contains 25-30% more protein than beef and is lower in calories, fat and cholesterol than beef, pork or skinless chicken.

Bison is an excellent red meat source, low in fat, high in protein and rich in flavour. Research has shown that bison is a highly nutrient-dense food because of the proportion of protein, fat, minerals and fatty acids to its caloric value

There are  only 2.42 grams fat in one 3.5-oz serving of bison, versus 8-18 grams fat in beef, 9.66 in pork and 7.41 in chicken—yet bison has the highest iron and Vitamin B12 content of any of these meats.
They contain less growth hormones and than other cattle, are mostly grass fed and some are only grain fed in the last few days of their life.  The wilder the animal the better.
Bison is tastier than ordinary beef, and also richer in flavour.  Bison is a great source of nutrients, it has the basics: zinc, niacin, iron, vitamin B6 and selenium.  Some of the benefits are below:
Selenium – helps prevent cellular damage from free radical
Zinc- does a lot- helps immune system, hair and skin health and overall cell function
Niacin helps convert food into energy for the body – all at the cellular level.  It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation
Iron- carries oxygen through the body from our lungs
B6- tons of value of for physical and even mental health
2. Cottage Cheese
Cottage cheese in one of the most versatile cheeses around.  A single serving of cottage cheese contains up to 15 grams of protein!!  Most of the protein comes in the form of cassein, which is a slow absorbing protein.  Its high satiety means it can keep you full for a long time, reducing cravings.  You will find it is low in carbohydrates.
Cottage cheese also contains calcium, which is not only important for building bones but also for normalising blood pressure.
3. Avocados
Unless you’ve been living under a rock for the past few years, chances are you’ve heard about the many health benefits of avocado.  One avocado provides your body with vitamins A, C, E, K and B6.  Other vitamins found in relatively large quantities in an avocado include riboflavin, niacin, folate and pantothenic acid.
Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods.
Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids. An easy way to do this is to add sliced avocado to a mixed salad.
4. Wild Salmon
Why it will make you grow:

Salmon has almost 48 g of protein and more than 20 g of omega-3 fatty acids.  This abundance of protein and omega-3 fatty acids provides support for growing tissue.
Not only does it strengthen muscle and tissue, it also helps the body repair and produce more muscle tissue during exercise.
The omega-3 fats found in salmon will help fight inflammation and keep your joints pain free as your training volume increases. Salmon is also rich in some of the essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues.
Try and eat Wild Salmon which is line caught not farmed.
5. Eggs
Why it will make you grow:
An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for all and especially bodybuilders. We all know the importance of protein in the muscle-building process, without protein, your muscles will simply not grow.  Eggs contain about 6 grams of high quality protein, so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.
Always try and eat organic or free range eggs if organic is out of budget. The free range and organic type are able to eat a normal diet and roam freely during the day, whereas caged hens are well, basically caged.
Which foods do you have on your list?



About the author


Hi, my name is Marwan and I set up this site to help skinny guys and girls just like you to end their frustrations and have the body of their dreams. I believe there are no limitations to what mankind can achieve.