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The 10 Top Protein Sources For Building Muscle and Losing Fat

Protein is without a doubt the most vital nutrient for those trying to build lean muscle and melt off body fat.

Protein is a macronutrient that is made up of a chain of smaller building blocks called amino acids. After you consume and digest protein it will eventually be broken down into individual amino acids to be used for literally thousands of functions throughout your body.

Almost every single process within your body that is geared towards building muscle and burning fat relies heavily on this all-too important nutrient.

Next to water it is the most abundant bodily substance and can be found in every single one of the trillions of cells you are made up of.

It is also important in the production of enzymes, blood health maintenance and proper immune system function.

Above all, it is responsible for the growth and repair of damaged muscle tissue. If you do not provide your body with a sufficient amount of high quality protein each day, building muscle will be next to impossible.

If your body were a house, consider protein to be the bricks. Your body already needs protein for natural everyday processes, so your consumption of protein must increase as you train intensely with weights.

Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you “” 10 super foods you need to build muscle & lose fat.


Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

Red Meat

Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

Cottage Cheese

Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.

Fish Oil

Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. Since you’ll probably struggle to get enough from eating fatty fish, consider a fish oil supplement.

Lean Poultry

Chicken and turkey are another muscle building and fat burning staple. The white portion of the meat is very low in fat and extremely high in protein.

Poultry is an excellent protein source and can be used to make an endless number of different meals.

Lean Pork

Although not typically mentioned in bodybuilding and fitness discussions, lean pork is actually a very high quality protein source with an extremely high bio-availability. Pork tenderloin contains just 1 gram of fat per ounce, which is about the same amount as a skinless chicken breast.


There’s almost no end to the possible choices here.

Salmon, cod, tuna, halibut and talapia are just a few of the possible options. Not only is fish high in protein, but it also provides the body with a high amount of the omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as improving muscle growth, fat loss and joint strength.

Don’t overlook other sources of seafood that you could include in your diet as well, such as shrimp, lobster, crab and scallops.


Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

Mixed Nuts

Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods, and use whey protein as a boo