Many fit guys look at food and see one thing: protein count. And in a way, that makes senseโyour muscles need protein to build and deliver those gains youโve been sweating so hard for.
But truly fit fellas know not to underestimate the micronutrients packed in produce and grains. Vitamins and minerals not only help your internal systems function properly, but also help keep inflammation down and your health status upโpowering you through workouts and life. Even those foods with a paltry protein countโveggies, clean carbs, healthy fatsโshould still be part of your fat-burning, muscle-building diet.
So we asked nutritionists to weigh in on 100โyes, 100โof the healthiest foods a guy can eat, and then ranked them according to their protein content. Weโve highlighted the ones that will help you build muscle mass fast, and which you should still nosh on to score a full-body boost.
Our methodology: We asked a team of expert nutritionists to compare foods based on each foodโs typical serving size, rather than a standardized quantity. We did this because itโs a better reflection of how guys actually eat in the real world. For example: You might sit down and eat a single chicken breast in one sitting, but youโre (probably) only going to eat a handful of almonds at the same meal. (Thatโs why youโll see a bigger portion listed for certain foodsโ5 oz of salmon vs 8oz for pork chops, for example.)
From there, we ranked the foods according to the absolute amount of protein in each serving, so youโre getting a guide to the most protein you could expect to eat in a normal meal.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
