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Protein Rich Foods You'll Love for Muscle Health

Written by Naomi Meza


Posted on November 15 2023

The pursuit of a strong body and mind is almost as old as time, and few nutrients are as central in this pursuit as proteins.

Observed in the enviable sculpted physiques of bodybuilders to the active lifestyles of fitness enthusiasts, the key role that protein plays can hardly be overstated.

But what are proteins, and why do we need them for healthy muscle growth?


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What is the Role of Protein in Muscle Health?

Protein sources of food

Proteins are the building blocks of your muscles, and they play a pivotal role in enhancing muscle growth and maintaining the health of vital organs in your body.


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What Are the Benefits of Protein in Muscle Health?

Protein sources for muscle health 

All factors held constant: a high protein diet should help your body build muscles and keep your organs healthy.

Organs like your heart are made almost entirely of muscle.


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How Much Protein is Needed Per Day for Muscle Growth?

Man and woman drinking protein shake for muscle growth

Scientists have estimated that you need about 1.2 grams of protein for each kilogram of body weight.

This number may be as high as 2 grams if you want to add lean muscle mass.


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List of Vegetarian Sources of Protein:

Cashews and almonds as vegetarian sources of protein

A vegetarian diet may confuse one as to what to eat for protein that is not animal-based. Here are a few vegetarian options for you:


Paneer, or ponir, is a cheese common in Indian cuisine.

It is made from full-fat buffalo milk (sometimes cow milk) and is a great source of protein.


Almonds are tree nuts with essential nutrients, including fibre, Vitamin E and protein.

They have also been linked to reduced heart disease risk.


Soybean is a great source of plant-based proteins and a great-tasting bean.


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Since quinoa does not grow from a grass blade, it is gluten-free and makes a great alternative for people who are gluten intolerant.

Peanut Butter

Peanut butter is a staple in many homesteads and makes for a great source of protein.

Whole Milk

If you're not lactose intolerant, a nice glass of milk is a great source of protein for your muscles.

List of Non-Vegetarian Sources of Protein:

Salmon and eggs as non-vegetarian sources of protein


Chicken breast is an all-time favourite for most athletes and fitness enthusiasts because it is rich in protein as well as B vitamins.

The fact that chicken meat is white meat only adds to its appeal.


Fish is a delicious delicacy worldwide, packed with nutrients like iodine, selenium and vitamin B12.

You can also hit your daily protein intake by taking fish like salmon.


Eggs are easily available and easy to make, which makes them the go-to protein source for many fitness enthusiasts.

Eggs are also a good source of vitamins, minerals and healthy fats.

If you're looking for the most protein is found in the egg whites.


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Did you know you get 25g of protein in every 100 grams of mutton? You also get a healthy dose of potassium and iron.

Ground Beef

Ground beef is quick and easy to eat(less cutting and chewing) and digest. It is rich in protein and a good iron, zinc, selenium and Vitamin B12 source.

Canadian Bacon

Canadian bacon contains high levels of protein and healthy fats that are great for muscle building.

Get Your Protein in and Build Your Muscle

Woman drinking magnesium chloride powder in orange juice for joint health

The best foods for muscle health are also some of the most delicious if well-prepared.

Preparing your food in the simplest way possible to preserve nutrient content is advisable.

If you are one to keep a keen eye on what you eat, try our Health Bundle or Magnesium Chloride USP.



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