People associate the stereotypical image of the strong, beefy bodybuilder with a thick, hearty steak. However, is red meat the best protein for muscle gain? If not, what are your best options? Is it possible for vegans to get sufficient protein to build muscle? Here’s what you need to know and delicious recipe ideas for fueling your progress.

What Is the Best Protein for Muscle Gain? 

Determining the best protein for muscle gain requires you to consider multiple factors. The environment is one. A mere thousand years ago — a blink of an eye in the fossil record — humans used only 4% of earth’s habitable land for agriculture. 

Today, farming makes up half of all habitable land use, thanks to livestock. Meat consumption contributes enormously to overall global warming, from cattle methane emissions to clearing old growth forests that serve as far better carbon sinks than new trees. 

There’s also the health factor to consider in determining whether meat is the best protein for muscle gain. While meat has all the essential amino acids you need to create a complete protein, some meats, like beef and pork, contain high levels of saturated fat, which increase your heart disease risk. Conversely, research indicates that a plant-based diet lowers your risk of death from the big two killers — cancer and heart disease. 

Therefore, while the occasional steak won’t kill you or singlehandedly destroy planet earth, knowing the facts helps you make more informed choices. Fortunately, you have several options for the best protein for muscle growth, including fully plant-based options — just ask some of the world’s top athletes. 

1. Meat

Any type of meat, from calves’ liver to a salmon filet, contains all nine essential amino acids to fuel muscle growth. However, that’s where the similarities end. 

Lean meats, such as poultry and fish, are far lower in saturated fat that can raise your bad cholesterol levels and increase your heart disease risk. They also tread more lightly on the planet, as raising chickens and fish doesn’t require clearing acreage for pastureland and results in less methane production. 

Fish are among the best proteins for muscle growth and overall health because they contain omega-3 fatty acids. These are the healthy fats your body needs to maintain your brain, heart and other functions. According to Jason Greenhouse, RD, a registered dietician with The University of Vermont Medical Center, these fatty acids also decrease the systemic inflammation that can harken disease and make symptoms worse. 

2. Eggs 

Eggs are another excellent protein source for muscle gain because they pack a lot into each little shell. Each egg delivers six full grams of complete protein in only 70 tiny calories. Prepare them by hard-boiling them, and they’re a convenient snack you can carry anywhere, including your gym bag — although you might want to put them in a different compartment than your smelly sneakers. 

3. Yogurt

Natural yogurt is an excellent source of protein, and Greek yogurt is often revered by athletes because it contains other beneficial nutrients. These include:

• Healthy fats
• Probiotics
• Vitamin D
• Calcium
• Amino acids

4. Plant-based Complete Proteins

Many plants contain protein. They simply lack the complete array offered by meat, but you can get all the protein you need for muscle gain on a vegan diet by mixing and matching various types. Some classic examples of plant-based complete proteins include: 

• Red beans and rice 
• Peanut (or any nut) butter and whole-grain bread
• Tahini — a blend of chickpeas and sesame seeds 

A few plants offer complete protein sources, and including them as ingredients in vegan recipes can help you meet your daily intake requirements: 

• Tofu and tempeh
• Amaranth
• Quinoa
• Hemp seeds
• Edamame
• Nutritional yeast
• Spirulina 

5. Protein supplements 

Finally, there’s no shortage of protein supplements lining store shelves. Many of them pull their protein from plant-based sources, such as peas, whey (wheat) and soy. They’re formulated to give you the right balance of amino acids for muscle growth and often contain other nutrients. While you shouldn’t use them to substitute for a healthy diet, they can help you ensure you meet your intake requirements daily. 

Protein for Muscle Gain: Recipe Ideas

Starting your day with protein may keep you fuller longer and prevent snacking. Starting your day with a bacon, egg and cheese hash gives you oodles of the muscle-building stuff and starts your day in a satisfying way. Bowls are easy to prep ahead. Have a vegan, yet protein-packed lunch with a buffalo cauliflower grain bowl that uses your choice of brown rice, quinoa or farro. 

When dinner arrives, think high-protein and low carb with zucchini-wrapped chicken enchiladas that substitute veggies for a tortilla. Another idea for those counting their carbs before bed are fish taco bowls, which eliminate the need for a wrapper. 

Best Protein for Muscle Gain

The best protein for muscle gain supports your overall health goals. Many options also tread lightly on the planet. Know the facts and craft a diet custom-fit for you to fuel your progress. 

Author: Beth Rush