Protein plays an important role in building and repairing muscle, but eating high-protein foods alone does not build muscle. Muscle growth also depends on resistance exercise, adequate overall nutrition and recovery.
Protein is made up of amino acids, which the body uses to build and repair tissues. Foods including meat, fish, eggs, dairy products, beans, lentils, nuts and seeds can provide protein, although their amounts and nutritional profiles vary.
Animal foods such as meat, fish, eggs and dairy generally provide all nine essential amino acids, while plant foods can also contribute substantial amounts of protein. Eating a varied diet can help provide the amino acids and other nutrients the body needs.
Beans, lentils and other legumes are useful plant sources of protein and fibre. Nuts and seeds also provide protein, although they are relatively energy-dense because they contain substantial amounts of fat.
Milk and yoghurt provide protein as well as calcium. Greek yoghurt can contain considerably more protein than some other types of yoghurt, depending on the product. Choosing plain yoghurt can also help limit added sugar.
Fish is another source of protein and can provide other nutrients, including omega-3 fatty acids in oily fish. Canned tuna can be part of a balanced diet, but eating tuna every day is not necessary to meet protein needs. Because some fish can contain mercury, dietary guidance generally recommends varying the types of fish eaten rather than relying on one type.
Eggs provide protein and other nutrients. They also contain dietary cholesterol, but the effect of dietary cholesterol on blood cholesterol varies among people and depends on the overall diet. For most people, eggs can be included as part of a balanced eating pattern.
Protein is only one part of a healthy diet. Fibre-rich foods such as vegetables, fruits, beans, lentils and whole grains can help support digestive health and contribute to feelings of fullness. Fibre-rich foods are also associated with better heart and metabolic health.
For someone trying to gain muscle, the focus should therefore be on an adequate overall diet with sufficient protein, combined with appropriate strength training and recovery, rather than on a single food or supplement.
The amount of protein a person needs varies with factors including age, body size, activity level and health status. People with particular medical conditions or dietary requirements should seek advice from a qualified health professional or registered dietitian rather than relying on general dietary recommendations.
