Protein is the building block of muscle. Ultimately, your efforts in the gym will only pay dividends if you’re getting enough of this macro to turn sets into swole. The amount you’ll need? That’ll vary drastically from one person to the next. However, typically you’ll get by just fine—unless you’re on a high-volume training programme—with around 1g of protein per kilogram of body weight per day.
However, in the pursuit of protein, it’s important not to overlook the other macros, minerals and vitamins your body needs. Picking the right sources of protein can give you access to more than just muscle-building material. Read ahead for foods that’ll give you brawn and health boosts in equal measure:
1. Boiled Eggs
They’re a versatile staple that should have a place on any muscle-first man’s menu. (Your average egg packs plus-minus 6g of protein in exchange for just 72 calories.) While a hearty fry-up might be the first choice for this ingredient, a boiled egg forgoes the need for any oil, netting you unadulterated protein that can be eaten whole or scattered on your salads.
Added Benefits: Eggs aren’t just a protein payload, they’re also a powerhouse of vital nutrients that will help keep you firing on all cylinders. You’ll get vitamin A, vitamin B2, vitamin B5, vitamin B12, folate, phosphorous and selenium. One scientific review found that high levels of selenium in the blood were associated with a lower risk of certain types of cancer, such as colon, lung and prostate cancers.
2. Pistachios
Nuts are an important part of a healthy diet, but with many varieties containing excessive calories, it can be difficult to balance the books if you’re trying to maintain a deficit. Enter the humble pistachio. A single 30g handful will net you around 6g of protein at just 170 calories.
Added Benefits: While there are far “more lean” sources of protein than the pistachio, this isn’t just a one-trick wonder. The nut is a solid source of mono and polyunsaturated fats which have both been shown to lead to a decreased risk of heart disease. What’s more, a 2020 review found that regular consumption of these moreish nuts might be linked to a reduction in Body Mass Index (BMI).
READ MORE: 5 Power Proteins You Should Slap on the Braai Tonight
3. Beef
And go for a lean cut. With 26g+ protein per 100g serving, you’ll be digging into some serious muscle fuel. Beef also covers the full range of amino acids which play a vital role in muscle growth by stimulating that all-important protein synthesis.
Added Benefits: Got Zinc? Beef certainly does. A 100g serving will net you almost all of your daily recommended dose. Zinc is crucial to your immune system, skin health and recovery. Zinc may even help prevent and control acne. Dig in!
4. Whey Powder
This dairy-derived muscle builder can be a quick sub-in when you need protein in a pinch. Boasting up to 50g of the macro per scoop, it’s an easy way to meet your (hopefully) ever-growing needs. We recommend going with a brand that takes it easy on the sugar and flavours. Mix it with your morning oats, blitz it in a blender or just shake it up in the appropriate bottle as intended.
Added Benefits: Besides helping you hit your swole goals, there’s an added benefit to your favourite protein powders. One study found that whey powder supps can help lower your blood pressure.
5. Almonds
A 30g portion of these nuts nets you around 6g of protein. But their power isn’t just macro-deep. One study found that those who chowed down on a handful of almonds every day for four weeks were not only able to build muscle but also drop fat without making any other changes to their meal plans.
Added Benefits: Almonds are high in vitamin E which has been linked with lower rates of Alzheimer’s, cancer and heart disease. Research has also shown that making almonds a regular part of your diet could help control your cholesterol levels.
READ MORE: Does Eating More Protein Help with Weight Loss?
6. Salmon
This seafood favourite will serve you admirably when it comes to your post-gym menu. A single fillet can contain up to 40g of protein, and it’s a versatile cut that you works well in salads, sandwiches or simply accompanying your ensemble of veg. It’s also rich in omega-3s, which can benefit brain health, lower your risk fo heart issues and even reduce inflammation.
Added Benefits: Move over bananas, not only will salmon serve up more than enough protein, it’s also rich in potassium. Potassium has been shown to help reduce blood pressure, doubling down on salmon’s already superior hearty benefits.
7. Chicken Breast
No list of protein powerhouses is truly complete without this honourable mention. There’s a reason chicken breasts have been a gym-bro staple since the invention of the first dumbbell, and there’s no reason to skip this lean source of muscle-building macros. A single 100g skinless chicken breast will net you around 20g of protein at only around 105 calories. That’s an efficient 1:1 ratio your gym efforts deserve.
Added Benefits: Ever felt happier after wolfing down your chicken feast? The poultry might be a secret mood booster. Chicken contains an amino acid known as tryptophan which has been linked, in some studies, to an increase of serotonin (AKA the “feel good” hormone).
8. Greek Yoghurt
Some brands of Greek yoghurt can contain up to 20g of protein in a 200g serving. But make sure you skip the flavoured options as they’re often packed full of sugar. Mix with your morning oats or use it to create a simple sauce to elevate your main dishes.
Added Benefits: It’s great for gains and even better for your gut. Research has shown that the probiotic cultures commonly found in Greek yoghurt can be beneficial to your digestive system. Tubs of this stuff containing sugar can have the opposite effect, so read the label carefully.
9. Black Beans
A common ingredient in many Mexican dishes, black beans are a great source of protein, especially if you’re a vegetarian. A can of these legumes can pack upwards of 16g of protein. We like to chow down on black beans as part of a bowl of chilli or wrapped up in a burrito.
Added Benefits: These legumes don’t just help you stack on your muscle. Stacked with calcium, zinc, magnesium, zinc and copper, chowing down on a can of these could also help fortify your bones and joints.
10. Pumpkin Seeds
With around 9g of protein in every 30g serving, these easy-snacking seeds will help you hit your recommended daily intake. They’re also stocked full of zinc which helps your body produce testosterone. While you could wolf them down raw, we prefer giving them a stint (with seasoning) roasting in the oven.
Added Benefits: Pumpkin seeds also contain the amino acid tryptophan which besides potentially boosting your mood, could also help you get more shuteye. One study found that ingesting around 1g or more of this amino acid daily could help improve the quality of your sleep. Although you’d need to munch on about six handfuls of seeds to reach that threshold. Fortunately, foods such as eggs, salmon, quinoa and many others also contain hearty servings of this amino acid.
READ MORE: 10 High-Protein Smoothie Recipes You Need to Try
11. Edamame
These are unripened soybeans, and with a quick steam and a bit of salt, they go down easy. A 50g serving packs around 6g of protein, setting you back just 70 calories. Even better, these legumes contain all the amino acids your body needs to build muscle and fire on all cylinders.
Added Benefits: Studies have found that edamame may help reduce your risk of prostate cancer. Every serving is also rich in essential vitamins and minerals.
