Top 10 High-Protein Foods for Muscle Growth

# Top 10 High-Protein Foods for Muscle Growth As a former NFL athlete, I know firsthand that training hard is only half the battle. What you eat determines whether your body rebuilds stronger. ## 1. Chicken Breast Lean and loaded with protein (~31g per 100g). Grill it, bake it, or air-fry it. ## 2. Eggs The gold standard. A whole egg contains ~6g of complete protein with all essential amino acids. ## 3. Greek Yogurt Packed with casein protein, making it perfect before bed. ## 4. Salmon Not just protein (~25g per 100g) — loaded with omega-3s that fight inflammation. ## 5. Cottage Cheese Another casein powerhouse. Mix it with fruit for a great snack. ## 6. Lean Beef Rich in creatine and iron. Go for 90/10 ground beef or sirloin. ## 7. Tuna Affordable and packs ~30g of protein per can. ## 8. Whey Protein The fastest-absorbing protein. Take it within 30 minutes after training. ## 9. Lentils A plant-based option with ~18g of protein per cooked cup. ## 10. Edamame These soybeans pack ~17g of complete protein per cup. ## The Bottom Line Hit **0.8–1g of protein per pound of bodyweight** daily. Spread it across 4–5 meals for best absorption.