A high-protein diet is a key component to building muscle mass quickly. Muscle is created largely by protein. Training hard is just not enough to build muscle. If you want the body of Adonis, then you have to create a protein-rich diet to get the eye-catching sculpted muscle appearance you crave. By adding adequate protein-rich foods to your diet, you will not only start to build muscle mass, but you will also improve your physical strength.

Here are the 10 top protein-rich foods that you should add to your diet to build muscle quickly and efficiently. However, increasing the protein in your diet to build well-defined muscles is a balancing act that involves consuming a combination of carbohydrates, protein and energy foods.

Lean Beef

Lean beef is a protein-rich food and has numerous benefits. Beef provides essential nutrients such as iron, zinc, and vitamin B, and is also a source of high-quality protein. Consuming beef offers a key amino acid that works with your body to create insulin, which muscles require to bulk-up quickly.

Cottage Cheese

Cottage cheese is a valuable source of pure casein protein. Casein protein digests slowly for maximum muscle absorption. It also contains high levels of vitamin B12 and calcium.

Skinless Chicken

Skinless chicken provides almost the same levels of the protein that beef offers. It also aids in creating good physical bone health.

Eggs

One small egg is full of essential vitamins, amino acids, nutrients, and protein. The body utilizes 21 amino acids to build protein and eggs have the correct ratio of all the required amino acids. Yes, an egg is rich in fat, but the type of fat it holds is considered beneficial.

Whey

Whey protein powders have taken the bodybuilding world by storm. Just about every protein shake designed for body builders contains abundant levels of whey protein. In recent years, bodybuilding enthusiasts have started to consume whey protein when they first rise in the morning, after each workout, and as a key additive to their daily diets.

Fruits and Vegetables

Yes, even fruits and vegetables play an important role in providing your body with protein. Your body will also benefit from the many antioxidants, fiber, vitamin C, vitamin D, and beta-carotene that they contain.

Oatmeal

Oatmeal decreases your hunger and provides excellent healthy carbs to your diet. It is even believed that oatmeal will help your body shed pounds of unwanted fat while building muscle by keeping you fuller, longer.

Tuna

Tuna is rich in omega 3 fatty acids and a valuable source of protein. Tuna also helps you lose fat while building muscle by improving your body’s functions and increasing metabolism. But keep your intake the recommended weekly allowance due to the potentially high mercury levels.

Whole Grains

Whole grains are far more nutritious than refined grains. Brown rice raises your body’s levels of growth hormones and creates muscle mass. Eating a diet rich in whole grains also improves the strength threshold of your muscles. You will notice greater sustained energy and an overall improved feeling of well-being when you consume a diet rich in whole grains.

Fat

Many people who want to build muscle fast try to abstain from any fat consumption. However, this can be detrimental to your health. Your body needs polyunsaturated and monounsaturated fats. You can eat a diet rich in good fats by focusing on consuming foods such as salmon, flaxseeds, avocados, nuts, and green leafy vegetables.

Sources:

http://www.ausport.gov.au/ais/nutrition/factsheets/body_size_and_shape/increasing_muscle_mass

http://www.mensfitness.com/nutrition/what-to-eat/top-10-muscle-building-foods/slide/3

https://authoritynutrition.com/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet/