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10 High-Protein Meats for Building Muscle



When it comes to muscle building, protein is the undisputed king. For those who rely on animal-based sources, knowing the meats with the highest protein content can guide dietary decisions to optimize muscle gain. Here, we rank meats based on their protein content per 100 grams, starting from the highest:

  1. Turkey Breast

    • Protein Content: About 29-35 grams per 100 grams.

    Topping the list is the lean, white meat of turkey breast. Not only does it provide a stellar protein punch, but it's also low in fat. Furthermore, turkey is rich in essential vitamins and minerals, such as niacin, vitamin B6, and selenium.

  2. Chicken Breast

    • Protein Content: About 31 grams per 100 grams.

    Chicken breast is a staple for many athletes and bodybuilders. Like turkey, it's lean and versatile, making it easy to incorporate into a variety of dishes.

  3. Beef Steak (Lean Cuts)

    • Protein Content: About 31 grams per 100 grams (can vary depending on the cut).

    Red meat, like beef steak, is not only packed with protein but also supplies essential nutrients such as iron, zinc, and B-vitamins. Opt for lean cuts like sirloin or tenderloin for a balance between protein and fat.

  4. Venison (Deer Meat)

    • Protein Content: About 30 grams per 100 grams.

    For those who enjoy game meats, venison is a prime choice. It's lean, high in protein, and offers a unique taste compared to domesticated meats.

  5. Salmon

    • Protein Content: About 25 grams per 100 grams.

    Among fish, salmon stands out not only for its protein content but also its rich omega-3 fatty acid content. Omega-3s are essential for heart health and can aid in reducing exercise-induced muscle inflammation.

  6. Tuna

    • Protein Content: About 24 grams per 100 grams (for cooked yellowfin tuna).

    Tuna is another fish that's high in protein and offers a quick option, especially if you're considering canned varieties. However, it's wise to moderate consumption due to concerns about mercury levels in some types of tuna.

  7. Pork Tenderloin

    • Protein Content: About 22 grams per 100 grams.

    Pork, specifically the tenderloin cut, provides a good protein-to-fat ratio. Additionally, pork is rich in thiamine, a vitamin crucial for carbohydrate metabolism.

  8. Lamb (Various Cuts)

    • Protein Content: Ranges from 20-25 grams per 100 grams depending on the cut.

    Lamb, while slightly fattier than some other options on this list, still provides a significant protein content. Plus, it's a rich source of iron and zinc.

  9. Duck Breast

    • Protein Content: About 19 grams per 100 grams.

    Duck meat is richer and fattier than chicken or turkey, but the breast portion, when skinless, is relatively lean and packed with protein.

  10. Ground Bison/Buffalo

    • Protein Content: About 20 grams per 100 grams.

    Bison or buffalo meat has been gaining popularity due to its slightly sweeter taste and lower fat content compared to beef. As a grass-fed option, it often contains higher levels of omega-3s compared to grain-fed cattle.

Meat is a powerful tool for those looking to build muscle due to its dense protein content and rich amino acid profile. By choosing lean cuts and diversifying the types of meat consumed, one can maximise muscle-building potential while also benefiting from the various nutrients that different meats offer. As always, balance is key. It's essential to incorporate a variety of foods in the diet to ensure comprehensive nutrient intake.

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