Want a more muscular and healthy body? In addition to regular exercise, a high-protein diet is key to maximizing muscle mass. Many people focus on exercise, but forget that muscle growth won't be optimal without proper nutrition. This article will discuss eight high-protein foods for muscle, their benefits, how to consume them, and tips for achieving optimal results.
Why is Protein Important for Muscle Growth?
Protein is the primary building block for muscle. When you exercise, especially weight training, muscle fibers experience micro-damage. This muscle recovery and rebuilding process is highly dependent on daily protein intake.
Every time you consume protein, your body breaks it down into amino acids, which play a role in muscle protein synthesis. This is the process by which your body repairs and builds new, stronger muscle tissue .
Without enough protein, your body will have difficulty repairing muscle, and you may even lose muscle mass even if you exercise regularly.
1. Main Function of Protein for Muscles
-
Repairing damaged muscle tissue
-
Increase muscle mass
-
Keeping muscles intact during a calorie deficit
2. Estimated Daily Protein Requirements
-
General population: 0.8–1.0 grams/kg body weight
-
Athletes & gym-goers: 1.6–2.2 grams/kg body weight
So, if you weigh 70 kg and exercise regularly, you need about 112–154 grams of protein per day.
Also read: Guide to the Correct Way to Bulk to Increase Body Mass Effectively
7 High-Protein Foods for Faster Muscle Gain
Here's a list of natural muscle-building foods that are high in protein, easily found in Indonesia, and suitable for all types of diets:
1. Eggs
Eggs are a complete source of protein, containing all essential amino acids. One egg contains approximately 6–7 grams of protein.
Main benefits:
-
Contains high levels of leucine, an essential amino acid for muscle growth.
-
Source of vitamin D and choline for muscle and nerve function
How to consume:
Consume whole (yolk + white) for maximum benefits, especially after exercise.
2. Chicken Breast
Chicken breast is a favorite among bodybuilders due to its high protein and low fat content. Every 100 grams of chicken breast contains approximately 31 grams of protein.
Main benefits:
-
Rich in pure animal protein
-
Easy to process into various menus (grilled, boiled, or stir-fried)
Tips: Avoid frying with a lot of oil to stay healthy.
3. Yogurt
Yogurt, especially Greek yogurt , contains twice the protein of regular yogurt. It's a great healthy, high-protein snack.
Main benefits:
-
Rich in probiotics for digestive health
-
Perfect for combining with granola or fruit
Ideal portion: 1 cup Greek yogurt = ±20 grams of protein
4. Tofu and Tempeh
These two mainstay Indonesian sources of plant-based protein are excellent for those of you who are vegetarian or reducing your meat consumption.
Content per 100 grams:
-
Tempeh: ±19 grams of protein
-
Tofu: ±8 grams of protein
Main benefits:
-
Rich in isoflavones which also support heart health
-
Affordable and easy to process
5. Tuna
Tuna is a low-fat source of animal protein with a high omega-3 content that helps reduce inflammation after exercise.
Protein per 100 grams: ±26 grams
Tip: Consume fresh or canned tuna in water, not oil.
6. Red Meat
Beef contains protein, iron, zinc, and vitamin B12, all of which are important for muscle growth and body stamina.
Protein per 100 grams: ±25 grams (depending on the cut)
Suggestion: Choose low-fat cuts such as steak or sirloin.
7. Edamame
Edamame are young soybeans that are high in protein and fiber, and make a great healthy snack.
Protein per 100 grams: ±11 grams
Main benefits:
-
Contains complete essential amino acids
-
Suitable steamed or cooked as a side dish
Also read: Recommended Foods for Proper Bulking
Protein Consumption Tips for Optimal Results
Simply eating plenty of protein doesn't necessarily lead to muscle gain. Proper consumption also plays a significant role. Here are some important tips:
1. Consume Protein After Exercise
The best time to consume a high-protein meal is within 30–60 minutes after exercise. This is the “ anabolic window ,” when the body is most responsive to nutrients for building muscle.
2. Spread Your Protein Intake Throughout the Day
Instead of eating a large protein meal at once, it's better to divide it into 4–6 smaller portions throughout the day, each containing 20–30 grams of protein.
Example of division:
-
Breakfast: eggs + whole wheat bread
-
Snack: yogurt + fruit
-
Lunch: chicken breast + brown rice
-
Afternoon snack: edamame
-
Dinner: tuna + vegetables
-
Before bed: a glass of milk
Also read: How to Optimize Your Bulking Program by Consuming Milk
3. Combine with Carbohydrates & Healthy Fats
Protein works more effectively when combined with complex carbohydrates (e.g., brown rice, oats) and healthy fats (avocado, nuts, olive oil). This combination aids recovery and increases energy.
4. Stay Hydrated and Get Enough Sleep
Protein won't be effective if your body is dehydrated or sleep-deprived. Make sure you drink enough water and get 7–9 hours of sleep per night to support muscle growth.
5. Choose High-Quality Protein
Prioritize whole, natural protein sources. If you want a hassle-free protein boost, you can use a shaker bottle and other accessories from SVRG.ID to support your fitness lifestyle!
Find the Most Complete Sports Accessories at SVRG!
Protein is key to building muscle. Without adequate and appropriate protein intake, even the most rigorous training efforts will be in vain. Fortunately, you can get protein from a variety of healthy and easily accessible foods, such as eggs, chicken breast, tempeh, and edamame.
Start by adding one high-protein food to your daily menu. Experiment with combinations that suit your body's needs and lifestyle. Remember to also pay attention to consumption timing, quantity, and quality.
If you need practical gym equipment such as a shaker bottle or a trendy gym bag , check it out directly at SVRG.ID Accessories . Get ready to build your muscles to the max!
