Best Protein for Lean Muscle

Best Protein for Lean Muscle Mass

Protein is by far the most vital nutrient we need to consume for muscle growth, hunger management, and overall health. And the best protein for lean muscle is something every serious fitness person should know to optimize their fitness plan.

What’s more, getting enough protein helps us recover faster, build more muscle, and even burn extra calories thanks to its high thermic effect.

With that in mind, here are five examples of the 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

Best Protein for Lean MuscleGrilled 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.

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

Lean Steak

Steak is a bodybuilding staple. If you want to maximize muscle growth, you can’t go wrong with foods like a sirloin-tip side steak or a nice skirt steak. You don’t want certain cuts though, like Ribeye or T-bone steaks, as they are loaded with fat.

Not only do lean steaks, like Sirloin steak, offer the same biological value as chicken – about 80 – they also offer plenty of high-quality protein for each serving. For reference, 100 grams of lean beef steak (with five percent fat contents) boasts an impressive 21 grams of protein and only 140 calories.

Plus, steak tastes great and cooking it takes little time, effort, and preparation. They will always be part of a lean muscle building diet.

Post-Workout Protein Shake

Protein Shake for Lean MuscleWho 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.

Drinking a protein powder drink after your workout is not only great for building lean muscle, they are also delicious. 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.

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 18 grams of protein for as little as 70 cents!

A great protein shake that is also delicious, is the Muscletech Chocolate protein powder. Mix 1 scoop with either skim milk, or even Pro Muscle Milk, and you have a potent 50+ grams of protein that is supremely tasty.

And finally, protein powders allow us to make quick and easy protein shake recipes to have on the go, after a workout, or in the morning when we don’t feel like having a meal.

Protein Bars to Fuel Lean Muscle

Protein bars are great for when you are on the go, and need a quick snack that also is a solid source of protein. They are a perfect mid-afternoon snack that will kill those hunger pangs, and also provide a good dose of protein.

Best Protein Bars for Building Lean MuscleHere are some good selections that are in the 200 calorie range, which is perfect for calorie control. The key on all of the these protein bars is watching the sugar content! You don’t want more than 10 grams of sugar or it will do more harm than good.

  • Pure Protein
  • Quest Bars
  • ThinkThin

Making sure you are consuming the best protein for lean muscle is essential to your fitness goals. It is also critical to making sure you don’t lose lean muscle as you age. Incorporate at least one or two of these or similar items in your daily diet, and you’ll be in great shape.

For a complete list of health proteins check the U.S. Department of Health and Human Services, and their dietary guidelines. (2)

Click to see more great muscle building protein meats.

David Williams

David Williams

A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.


1. Cafferty, L. (2020). The Truth About the Anabolic Window. Muscle & Strength.

2. Dietary Guidelines for Americans. (2010). Dietary Guidelines for Americans 2010. Dietary Guidelines for Americans.

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