To grow muscle, you need to increase protein intake, as this is the building blocks of muscles

Supplements are an essential if you are a serious athlete or are serious about getting muscular body. Supplementation is not a meal replacement, it is meant to supplement your existing diet.

These food contain high levels of protein and should form of all athlete’s diets:

#1: Fish (Tuna, Salmon, Halibut)

Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
26g	22g	1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

Tip: Tuna can be mixed with low fat mayo, raisins, apple slices and mixed nuts (not peanuts)

#2: Lean Chicken (Chicken Breast)

Protein in 100g	3oz serving (85g)	Protein to Calorie Ratio
18.3g	16g	1g protein per 4.6 calories

More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.

Tip: Steam or grill your chicken breast, steaming does not dry the meat

#3: Cheese (Non-fat Mozzarella)

Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein

#4: Lean Beef and Veal (Low Fat)

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
36g	31g	1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

Tip: High end retail stores offers a lean option of 20% fat and an ultra-lean option with 10% fat.

#5: Pork Loin (Chops)

Protein in 100g	1 Chop (137g,~5oz)	Protein to Calorie Ratio
30g	41g	1g protein per 5.4 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#6: Tofu

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	1g protein per 7.4 calories

1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.

#7: Yogurt, Milk, and Soymilk

Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
6g	14g	1g protein per 9.8 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

Tip: Look for zero-fat or low fat yogurt that is unsweetened (such as plain or Greek-style).
Skip the milk if you are on a protein supplement because milk contains high levels of sugar (lactose).

#8: Beans (Mature Soy Beans)

Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
17g	29g	1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#9: Eggs (Especially Egg Whites)

Protein in 100g	1 Large Egg (50g)	Protein to Calorie Ratio
13g	6g	1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.

Tip:  Skip the egg yellow, boil or steam the eggs. Shops sell  egg steamers that are very convenient to use.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
33g	9g	1g protein per 15.8 calories

Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

Did you know: Peanuts are not nuts but are edible seeds enclosed in pods, such as peas and  beans. They belong to the single plant family, Leguminosae.  Unlike nuts, which are grown on trees, peanuts grow underground.