5 Types of Protein to Build Muscles

Build Muscle

When building muscle, protein is the most important macronutrient for creating new lean mass. It’s one of the three macronutrients your body needs in large quantities to function and one that can be challenging for many people to get enough of.

Luckily, there are many different sources of protein available. Even more importantly, different protein types have different digestion and absorption rates best suited to specific needs.

1. Egg Protein

Eggs are arguably the best protein source in the world. They are packed with amino acids like branched-chain amino acids, glutamine, and arginine, which are essential for building muscle.

They also contain vitamins, minerals, and nutrients essential for athletic performance, such as vitamins D and B. As well as being an excellent source of essential amino acids, egg protein is also rich in vitamins and minerals, particularly B vitamins.

Since it is a complete protein, eggs are a particularly useful supplement for vegetarians, vegans, and anybody observing a gluten-free diet. Egg whites are better if you're trying to build muscle while also managing caloric intake.

Egg Protein

2. Beef and Chicken Protein

Beef and chicken are two of the best protein sources for building muscle. They contain all the amino acids the body needs to build muscle and are also relatively low in fat.

Beef is particularly high in B vitamins essential for muscle recovery and energy production. They are good protein sources and contain other nutrients, such as creatine and amino acids, which are important for building muscle.

Protein powder made from either beef or chicken is a great choice if you want to build muscle, lose weight, or maintain your current weight. Whichever type of protein you choose, you'll want to look for a variety that is low in fat and carbohydrates and high in protein.

3. Casein and Milk Protein

Casein and milk are both high-quality protein sources but digest at different rates. Many milk protein supplements blend casein and whey proteins. Casein is digested slowly by the body, making it a great low-calorie protein source for muscle growth and recovery.

It also makes it perfect for helping you repair and recovers from strenuous exercise. On the other hand, whey, such as whey protein isolate, is digested quickly and is best suited for pre-and post-workout.

When consumed together, the two proteins help support optimal levels of amino acids in the blood, which are essential for tissue building. You can get around this issue by consuming skimmed milk or whey protein.

Milk protein is another good source of amino acids. Milk protein is often used by people who are lactose intolerant or want to avoid eating animal products.

4. Vegetarian Protein

Vegetarian protein is a great choice for bodybuilders and others trying to build muscle and lose weight. It is also particularly useful for people who are lactose intolerant or have allergies or food sensitivities, as many commercial protein powders are made from dairy.

Vegetarian protein is often made from legumes, such as peas, beans, soybeans, or hemp. Generally, the best quality vegetarian protein powders are made from soy, since it is a complete protein. Vegetarian proteins from non-soy legumes are often incomplete, which means you have to combine them with other food to make them complete, which can be inconvenient.

Vegetarian Protein

5. Salmon and Tuna Protein

Salmon and tuna are high-quality proteins you can use to build muscle. Salmon contains all the amino acids your body needs for building muscle and is also relatively low in fat.

Not only are they great sources of protein, but they're also packed with nutrients like omega 3s and omega 6s that are important for building muscle and reducing inflammation.

They're particularly useful for people who want to bulk up and gain weight and athletes who perform a lot of cardio or endurance training.


Muscle building doesn't happen overnight and requires much hard work and dedication. Getting enough protein is important, but you also need to ensure you're getting the right types of protein at the right times so the body can put it to good use and build muscle.

No single type of protein is best for everyone, so you need to figure out what works best for you based on your fitness goals and lifestyle.


How Much Protein Do You Need to Build Muscle

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