The Best Muscle Building Protein Sources

By Sean Nalewanyj

Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs. Connect With Me: Facebook | YouTube | Twitter | Google+

When it all comes down to it, protein is the lifeblood of your entire bodybuilding nutrition plan.

You train hard in the gym to break down your muscle fibers, and protein is responsible for repairing and rebuilding those fibers larger and stronger as a result.

The fact is simple: if your protein intake is insufficient or is coming from the wrong sources, your gains will be dead in the water.

But what are the best muscle building protein sources to include in your diet?

There are 3 main things to look for when deciding which foods to get the bulk of your protein from...

1) The first is that it is a complete source of protein, meaning that it contains all 8 of the essential amino acids. Essential amino acids are those that can't be produced by your body and therefore must be obtained from your diet.

2) The second is that it has a high bio-availability, meaning your body will absorb a high percentage of the total protein content. A particular food might contain 30 grams of protein, but if it has a low bio-availability, your body may only absorb half of that.

3) The third is that it is a lean source of protein that does not contain an excessive amount of fat. There is nothing wrong with dietary fat, but too much fat can shoot your total calorie intake too high if you aren't careful.

Here are the best muscle building protein sources that meet all 3 of these criteria...


Eggs – Whether they are fried, scrambled, hard boiled, or poached, eggs are a great addition to your diet and are one of the highest quality sources of protein out there.

Don't be afraid of the yolks either. They are packed with valuable nutrients, and contrary to what you might have read, the dietary cholesterol found in egg yolks does not raise your body's actual levels of cholesterol.


Lean Red Meat – Red meat is packed with natural creatine, zinc and b vitamins and is one of the best muscle building protein sources out there. Stick to leaner cuts like sirloin and extra lean ground beef.


Poultry – Skinless chicken and turkey have been bodybuilding staples for decades, and for good reason. They're extremely low in fat, packed with high quality protein and taste great.


Fish/Seafood – Salmon, tuna, talipia and cod are just a few examples of fish sources that can be added to your diet.

You don't have to limit yourself to just fish either; virtually any seafood will provide you with a high quality source of protein. Crab, lobster, shrimp and scallops are just a few other great examples.


Milk – 1 cup of milk has nearly 8 grams of protein from a mixture of both whey and casein. It can be used to mix up your protein shakes or can simply be consumed on its own.


Nuts/Natural Nut Butters – Although not a complete source of protein, nuts are still a great food to include to add more protein to your diet. Peanuts, walnuts, almonds and cashews are all good sources.

If you decide to consume them as a nut butter instead, just make sure you stick to the natural version instead of the commercial stuff.


Cottage Cheese – Toss in some fruit or add some salt/pepper and cottage cheese provides a great tasting protein source high in glutamine and casein protein.


Whey Protein – Although typically viewed as a supplement, whey protein is a natural component of milk and is simply a convenient food product that is delivered in powdered form.

Whey protein has the highest bio-availability of any protein source out there and also contains high concentrations of the most anabolic amino acids such as BCAA's and l-glutamine.

Because of its powdered form (which can be used to make shakes or added to whole foods) it is also the most convenient.


All in all, these are the best muscle building protein sources available for supporting maximum recovery and growth. Every meal that you consume you should be based around one of these sources.

I would also highly recommend purchasing a high quality whey protein isolate to include in your program, both for its top notch protein and convenience factor.

To learn more about the absolute best type of whey protein available for maximizing your muscle growth, fat loss, strength gains and recovery, click below to watch this free video presentation...

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