Best Protein for Lean Muscle

Egg Whites for Lean Muscle

Among all protein sources, eggs have the highest biological value (meaning the body utilizes almost all of the nutrients) – between 97 and 100. Egg whites themselves are said to have a biological value of about 88.

Eggs are also considered to be among the best sources of protein for lean muscle building thanks to their rich and unique amino acid profile.

What’s more, egg whites are almost entirely made of protein. For reference, a cup of egg whites offers 26 grams of high-quality protein and only 0.4 grams of fats and 1.8 grams of carbs. 

It’s simply one of the best muscle building foods you can eat.

Grilled Chicken Breast for Building Lean Muscle

Grilled chicken breast is considered by many to be the best protein for lean muscle. For one, chicken breast has a biological value of 79, which isn’t far behind that of egg whites.

Second, chicken breast offers a lot of protein. A small serving of 100 grams contains a whopping 30-31 grams of pure protein for the body.

Plus, chicken is low fat, and that same 100-gram serving only has about 165 calories and 3.5 grams of fats. So it’s a great staple food to build and protect lean muscle, while at the same time cutting and getting super lean.

Add to the fact that you can prepare chicken breast in dozens of ways, you’ve got yourself one of the best protein foods for lean muscle gain.

Post-Workout Protein Shake

Who says that the best protein for lean muscle comes from your typical everyday foods? Indeed, protein powders could prove to be the best and most convenient source of protein out there. 

They allow us to make quick and easy protein shakes on the go, after a workout, or in the morning when we don’t feel like preparing (or purchasing) a meal. You can click to see our rankings of top protein powders.

Drinking a protein powder drink after your workout is not only great for building lean muscle, they are also delicious and a great post-workout reward! And although science has mainly debunked the importance of the anabolic window, it is still very useful to consume a great post-work protein shake. (1)

For example, whey protein has a biological value identical to that of eggs, hovering around 100. Whey is also an excellent source of high-quality protein, as it contains all nine essential amino acids in appropriate amounts. But check Tri-Protein below. Yeap, even better than whey.

Plus, when compared to most foods, protein powders offer some of the cheapest protein out there. For reference, the average protein powder on the market costs less than $1 per serving. Meaning, you are getting a minimum of 20-25 grams of protein for as little as 70 cents! That’s a bargain!

Tri-Protein – 3X More Effective Than Wheys

A great protein shake that is also delicious, is the Crazy Nutrition 100% Tri-Protein. Mix 1 scoop with either skim milk, or even Pro Muscle Milk for a double dose, and you have a potent 50+ grams of protein that is supremely tasty. 

And the Blender Bottle works perfectly to mix. So put the powder in the bottle when you leave your house, and then mix skim milk or muscle milk as soon as your workout is complete (ice it in your if needed). 

The key to this mixing bottle is the rounded bottom. I used flat bottoms for years, and 25% of the powder would be trapped in the bottom edge. With a rounded bottom, it almost always fully mixes.