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Best Protein-Rich Foods for Muscle Gain

By Alejandro Chaban March 12, 2024

¡Increase your muscle mass and get an impact body with these protein-rich foods for muscle gain!
Protein-rich foods for muscle gain.

Sculpting our bodies requires effort, consistency, and patience that do not only depend on strenuous exercise routines. Achieving our physical goals depends on various factors, some of which are beyond our control, such as each person’s metabolism. However, there are others that we can influence.

Achieving a healthy and sculpted body requires a combination of physical activity, rest, and nutrition. And these three aspects are within our control. To begin doing this, in this article, we introduce you to the best protein-rich foods for muscle gain and Yes You Can! supplements that will enhance your workouts. If you want to learn about some exercises to burn abdominal fat or workout routines to do as a couple, explore our blog.

The Role of Protein in Muscle Mass Increase

Proteins are a vital component of our tissues and muscles, so adequate intake of this macronutrient is essential to maintaining and increasing our muscle mass. Furthermore, it has been shown that protein supplementation and weight-lifting exercises improve muscle building.

According to the American College of Sports Medicine, between 10% and 35% of your daily caloric intake should come from proteins, although this can vary according to weight. The Academy of Nutrition and Dietetics recommends consuming 0.80 grams of protein per kilogram of body weight. So, a person weighing 70 kilograms should consume 56 grams of protein daily.

But if you already perform weight lifting routines regularly, you should consume between 1.2 and 1.7 grams of protein per kilogram of body weight. In our example, a person weighing 70 kilograms should have an intake of between 84 and 119 grams of protein if they consistently engage in strength training. Protein can be consumed before or after exercise, as both methods have shown benefits in increasing muscle mass.

Protein-Rich Foods for Muscle Gain

After understanding the importance of protein consumption in muscle development, it's time to discover the best protein-rich foods for muscle gain and start incorporating them into your diet. The best part is that these are products you can add to your usual recipes or eat independently. So, there’s no excuse to start!


Let’s start with protein options for those wanting to avoid including meat in their diet. While it is true that animal-derived foods provide significant amounts of protein, there are also options for vegetarians. Legumes such as chickpeas, beans, and peas are a protein source that can be prepared in multiple ways. From adding them to a salad to making delicious soups or creams, these tiny friends can provide you with between 5 and 20 grams of protein per 100 grams consumed.

Meats, Poultry, and Fish

Without a doubt, meat is the protein queen in terms of quantity. This food gives you around 20 grams of protein per 100 grams of product. Meats that contribute the most to this macronutrient are turkey, rabbit, and quail. However, chicken and pork are also excellent options, as the difference is only a few grams. They are exceptional for preparing main dishes for any occasion, and their variety allows you to choose the ones that suit your taste best.

Milk and Other Dairy Products

Milk contains various types of protein, including beta-lactoglobulin, alpha-lactalbumin, and lactoperoxidase. 100 milliliters of cow’s milk provide around 3 grams of protein, so including it in our diet is a great way to meet the requirements to achieve our goals.

Moreover, you can also find protein in other derived products, such as yogurt and cheese, which can be easily integrated into our usual dishes.


This popular product is also one of the protein-rich foods for muscle gain. A serving of 2 eggs provides around 12.7 grams of complete protein, which contains all the essential amino acids the body needs to repair and grow tissues. According to the Egg Nutrition Center, the egg white primarily provides proteins, while the yolk provides lipids. So, if you want more protein but avoid fats, preparing only the egg white is best.

Nuts and Seeds

Nuts and seeds are another great option, especially for preparing snacks to help you get through the day’s activities. Among our favorites are almonds, hazelnuts, walnuts, pistachios, and peanuts. This variety allows you to add them to your breakfast, lunch, or dinner or eat them mixed as a snack between meals. Of this group, peanuts have the highest amount of protein, with 25 grams per 100 grams, while almonds provide nearly 19 grams and pistachios almost 18 grams per 100 grams.

Yes You Can! Protein Supplements for Muscle Gain

In addition to the foods you can include in your daily recipes, it is good to take healthy protein supplements to increase your protein intake. This is to help you reach the ideal levels you need to see impressive results in your physique. In the Yes You Can! catalog, you can purchase some of them that we discuss below.

Yes You Can! Protein Bars

Yes You Can! protein bars are ideal as a mid-afternoon snack to avoid those dangerous cravings that break our dietary regimen. With 14 grams of protein and four delicious flavors to choose from, these sugar-free bars will be your best friend against hunger or to regain energy after training.

Knowing when to eat protein bars depends more on your activities and needs than on a rigid schedule, and their practical presentation of 7 bars per box is designed so you have them on hand when you need them.

Yes You Can! Whey Protein

Another healthy option, sugar-free and with only 100 calories per serving, is Yes You Can! Whey Protein shake. Its powder presentation with a rich vanilla flavor makes it perfect for making a quick drink you can consume anywhere. The best part is that each serving provides you with 15 grams of protein, ensuring you get the appropriate intake to achieve your goals.

Take Control of Your Results with Yes You Can!

Now that you know the best supplements and protein-rich foods for muscle gain, it’s time to get creative and incorporate them into your daily diet. Remember that significant changes start with small actions, and at Yes You Can!, we believe in you every step of the way.

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