💪
Best Protein Foods for Muscle Gain
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
Your daily target
~126g
(112–154g range)
Bodyweight
1.6–2.2g per kg of bodyweight
How to hit it
- Split intake across 3–5 meals of 30–40g each.
- Include a leucine-rich source (dairy, eggs, whey) within 2h of training.
- Slight calorie surplus (~10%) — protein alone won't build mass.
Avoid: under-eating on rest days — recovery still needs full protein.
Top picks
Look for high grams per 100g, complete amino acid profile, and fast or moderate digestion.
- 1🌿Chlorella (dried)Completecomplete amino profile · 58g protein per 100g58g320 kcal18.1g/100kcal
- 2🌿Spirulina (dried)Completecomplete amino profile · 57g protein per 100g57g290 kcal19.7g/100kcal
- 3🥩South African BiltongCompletecomplete amino profile · 50g protein per 100g50g280 kcal17.9g/100kcal
- 4🧀ParmesanCompletecomplete amino profile · 35g protein per 100g35g420 kcal8.3g/100kcal
- 5🥩Beef jerkyCompletecomplete amino profile · 33g protein per 100g33g212 kcal15.6g/100kcal
- 6🐇Rabbit (cooked)Completecomplete amino profile · 33g protein per 100g33g212 kcal15.6g/100kcal
- 7🥤Whey protein isolateCompletecomplete amino profile · 90g protein per 100g90g400 kcal22.5g/100kcal
- 8🐟Salt cod (bacalao, soaked & cooked)Completecomplete amino profile · 32g protein per 100g32g143 kcal22.4g/100kcal
- 9🧀Pecorino romanoCompletecomplete amino profile · 32g protein per 100g32g387 kcal8.3g/100kcal
- 10🦘Kangaroo (cooked)Completecomplete amino profile · 32g protein per 100g32g208 kcal15.4g/100kcal
- 11🥚Salmon roe (ikura)Completecomplete amino profile · 32g protein per 100g32g278 kcal11.5g/100kcal
- 12🐔Chicken breast (cooked)Completecomplete amino profile · 31g protein per 100g31g179 kcal17.3g/100kcal
- 13🌿Hemp seedsCompletecomplete amino profile · 31g protein per 100g31g553 kcal5.6g/100kcal
- 14🦌Venison (cooked)Completecomplete amino profile · 30g protein per 100g30g200 kcal15g/100kcal
- 15🦃Turkey breast (cooked)Completecomplete amino profile · 30g protein per 100g30g175 kcal17.1g/100kcal
Also worth considering
Not the top choice for muscle gain, but fine in moderation.
Build my day plan
Ask The Hunter for a personalized meal split