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.

Top 20 picks

1. 1🥤Whey protein isolate90g/100g
2. 2🌱Soy protein isolate90g/100g
3. 3🥛Casein protein80g/100g
4. 4🥤Whey protein concentrate80g/100g
5. 5🥚Egg white protein powder80g/100g
6. 6🦗Crickets (dried)65g/100g
7. 7🦗Grasshoppers (dried)60g/100g
8. 8🌿Chlorella (dried)58g/100g
9. 9🌿Spirulina (dried)57g/100g
10. 10🪱Mealworms (dried)53g/100g
11. 11🥩South African Biltong50g/100g
12. 12🌿Hemp protein powder50g/100g
13. 13🐜Ants (toasted)40g/100g
14. 14🐜Termites (roasted)36g/100g
15. 15🧀Parmesan35g/100g
16. 16🥩Beef jerky33g/100g
17. 17🐇Rabbit (cooked)33g/100g
18. 18🐟Salt cod (bacalao, soaked & cooked)32g/100g
19. 19🧀Pecorino romano32g/100g
20. 20🐔Chicken breast (cooked)31g/100g