5 protein-rich foods for faster muscle gain
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Why protein matters
Protein provides amino acids that repair exercise‑damaged muscle and trigger new growth, helping build strength and preserve lean mass during fat loss; spreading adequate, high‑quality protein across meals and around workouts improves recovery, performance, and long‑term muscle health.
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Eggs
Complete protein with high leucine to trigger muscle protein synthesis; 2–3 eggs post-workout or at breakfast pair well with whole-grain toast or millets for a balanced amino-acid and carb combo.
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Chicken breast
Lean, calorie-efficient protein that scales easily in meal prep; 100–150 g grilled or tandoori chicken at lunch/dinner supports daily protein targets without excess fat for lean gains.
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Greek yogurt
Dairy blend of fast (whey) and slow (casein) proteins for recovery and overnight support; 200–250 g with fruit and nuts post-workout or before bed helps sustain amino acid delivery.
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Fish (salmon or tuna)
High-quality protein plus omega‑3s to aid muscle recovery; 120–150 g grilled salmon or tuna 3–4 times a week balances protein intake with anti-inflammatory fats for training days.
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Soy (tofu/soy chunks)
Complete plant protein rich in leucine; 150–200 g tofu bhurji/stir-fry or 40–50 g hydrated soy chunks add high-density protein for vegetarians while keeping meals versatile and affordable.
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