High-protein food that can help you build your muscle mass


When you are putting in your best efforts in the gym workout to grow your muscle mass, then the intake of protein-rich food becomes quite imperative. Broadly speaking, protein is known to be the building block of body part, muscles, skin, hormones and pretty much every part of our body.

For this reason, it is even recommended by a qualified health coach with certification in nutrition courses in India that one should include premium-quality protein in their every meal.

As per the latest studies, it has been revealed that eating a good amount of protein in every meal improves the health aspect of a person to a great extent. It will also help you in losing overall weight, stubborn belly fat, and also help you in gaining muscle mass and strength over a period of time.

The suggested daily intake for protein is around 46 grams for women and 56 grams for men.

Read to know more about some of the high-protein food as recommended by a qualified health coach with certification in nutrition courses in India. Let’s have a look at the list of the protein-rich food items:


Whole eggs are considered to be one of the healthiest and nutrition-rich. These are basically loaded with a variety of vitamins, minerals, healthy fats, and antioxidants. Hence, you should try eating eggs every day in your breakfast to increase your intake of a protein-rich diet. As per the studies, it has been projected that 1 large egg contains around 6 grams of protein.


Almonds are one of the most popular nuts that have been considered rich in protein. They are again packed with some most essential nutrients, including fiber, vitamin E, manganese and magnesium. As per qualified health coach with certification in nutrition courses in India, the best ways to have almonds is to soak them overnight and have them in the morning with your breakfast. Else, you can even have a handful of almonds during your snack time.

Chicken breast

Another most popular and rich source of protein is the chicken breast. It is always good to remove the skin and then have chicken as the upper layer of the skin contains fat. The good thing about chicken breast is that it doesn’t take long to cook.


Oats are considered to be the healthiest form of grain that you can eat to increase your protein intake. It is packed with nutrients like calcium, phosphorus, selenium, vitamin B12, and vitamin B2. 

Cottage cheese

Did you know the fact that cottage cheese is one of the varieties of cheese that is relatively low in fat ratio and rich in protein? So, you don’t need to think twice before you consume cottage cheese.


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