The success of your muscle building efforts does not only depend on protein intake, but also on the consumption of appropriate quantities of other nutrients including vitamins, carbs, healthy fats, and minerals. Here is my list of the Top 10 Protein Rich Food for Muscles Growth and Strength.

Protein Rich foods for Healthy Physique

1. EGG

An egg is a perfect food as it contains a little bit of almost every nutrient our body needs. EGGS amounts to high-quality protein, the right kind of fat, and vitamin D, nine essential amino acids, choline.-

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

A single large boiled egg contains percentage of Recommended Dietary Allowance mentioned below (RDA):

Vitamin A: 6% of the RDA.

Folate: 5% of the RDA.

Vitamin B5: 7% of the RDA.

Vitamin B12: 9% of the RDA.

Vitamin B2: 15% of the RDA.

Phosphorus: 9% of the RDA.

Selenium: 22% of the RDA.



2. FISH (especially tuna)

Fish are high in protein, low in fat, and rich in omega-3 fatty acids.

The omega-3s fatty acids are essential because they help in fat loss and ensure the proper function of your body processes i.e metabolism.

3. PEANUT BUTTER

Peanut butter contains the combination of fibre (2 g per serving) and protein (8 g per serving).

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.

It may decrease the risk of heart diseases and diabetes. Research shows consuming about 2 tablespoons of peanut butter may reduce the chances of developing diabetes.

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4. GREEN PEAS

Peas are low fat but high everything else. A cup of peas has less than 100 calories but lots of protein, fibre and micronutrients.

Green peas are a very good source of vitamin K, manganese, dietary fibre, vitamin B1, copper, vitamin C, phosphorus and folate.

They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

5. BROWN RICE

Brown rice protein is a great way to give your body the protein it needs while maintaining your dietary goals.

It’s a fantastic protein source for anyone, especially vegetarians and vegans.

RICE BROWN LONG GRAIN COOKED 1 CUP (195GM) AMOUNTS TO 5GM OF PROTEIN

6. WHEY PROTEIN

Whey protein contains all 9 essential amino acids and is low in lactose content; a scoop in our shakers right after our workouts can be very effective for muscle mass gains.

People commonly use it as supplementation which provides a fast and convenient source of protein at an affordable price. It’s considered in top 10 protein rich food for muscles growth and strength.



7. MIXED NUTS

Cashews, Peanuts, Almonds, Pistachios, Walnuts are a great source of protein.Almonds rank among the highest-protein nuts containing manganese and vitamin E.

Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted as high temperatures can destroy their nutrients.

8. GREEK YOGHURT

It’s a good source of protein, calcium and vitamin D, which are good for muscles. Vitamin D is essential for strong and healthy bones to sustain muscles—and it impacts protein synthesis.

NON-FAT GREEK YOGHURT (100GM) AMOUNTS TO 10 GM. OF PROTEIN

9. ORGANIC MILK

High in protein and low in fat and calories, low-fat milk is teeming with an amino acid called leucine, which can stimulate muscle protein synthesis on its own.

ORGANIC WHOLE MILK 1CUP (250ML) AMOUNTS TO 9GM OF PROTEIN



10. SPINACH

When Spinach comes to our mind it reminds us of Popeye who we have admired for his great strength and power.

Do you know spinach is high in protein – a 70 calorie serving contains 10 gm of protein — and is also particularly high in glutamine, which is one of the most important amino acids.

what’s your protein food rich list, let us know via comment?