If you’re a fitness enthusiast, you probably already know the role protein plays in building lean muscle mass. Those who work out regularly also know that strenuous exercise such as heavy weight lifting can take a toll on your muscles if you don’t provide your body the right nutrition to repair the wear and tear it undergoes when you work out.

A quality, wholesome diet rich in proteins and devoid of unhealthy carbs is essential for proper muscle restoration and growth so that you can continue your high-intensity workouts without losing lean muscle mass. The following foods are not only rich in protein but also deliver a whole lot of other nutrients essential to your wellbeing.

Almonds

Did you know that a handful of almonds contain more protein than an egg? While these crunchy nuts are a great source of protein, they’re also packed with healthy fats and the mineral magnesium, which plays an important role in hundreds of chemical reactions that take place inside your body, including the synthesis of protein.

Including almonds in your diet is easy. Have a handful of whole almonds or add them to your smoothies and shakes. You can also add crushed almonds to your salads and curries. Aside from almonds, peanuts and pistachios also provide wholesome nutrition in the form of fiber, protein, healthy fats and calcium.

Chicken and eggs

Anybody whose focus is to build muscle mass—and is not a vegan—should ensure to eat chicken and eggs every day. But not everyone knows why these foods are a staple in the muscle-building diet. Chicken is an excellent muscle food not only because it delivers high amounts of protein with each serving, but also because it has a very low-fat content.

Similarly, a typical egg gives you about five or six grams of protein with a very low-calorie count. Add to this the versatility of these two foods, and you have endless recipes at your disposal that are high in protein but low in caloric value.

Quinoa for muscle mass

If you’re not meat-eater, there are still plenty of protein-rich foods for you out there, and quinoa is one such super grain. It is high in fiber and loaded with protein that has all nine amino acids, the building blocks of the human body. Aside from being an excellent protein source, quinoa also provides you with a number of other essential nutrients such as magnesium and iron. For those looking for affordable protein-rich foods, quinoa and eggs are foods that can be had every day in a number of ways to build a muscle mass.

If you’re looking for a way to lose fat rapidly using a science-backed weight-loss program, you may want to explore HCG diet drops that are part of a diet plan based on the principle of first loading up on high-calorie foods and then limiting your daily calorie intake to a minimum for at least three weeks.

Fish and Fish Oil

Fish is well-known to be a great source of heart-friendly omega 3 fatty acids. But did you know that it is also one of the best sources of protein available to bodybuilders? A 100-gram serving of Salmon, for instance, is packed with a whopping 25 grams of protein, as well as healthy fats.

Similarly, having fish oil has several health benefits as well for serious exercisers. It is known to reduce inflammation, thus helping relieve sore muscles and joints. In addition, some research has found that fish oil may have a positive effect on testosterone levels, which is why an increasing number of bodybuilders are exploring fish oil supplements to support their fitness regimen.

Beans and legumes

A well-known vegan source of protein, beans, and legumes are a must-have if you’re looking to build lean muscle mass through natural sources. In fact, these plant-based sources are second only to meat when it comes to protein content. Beans, such as kidney beans, black beans, pinto beans and more, are rich in fiber and protein and very low in fat. This makes them an ideal addition to your muscle-building diet.

Legumes such as peas, chickpeas, and lentils, which grow in pods, have zero cholesterol, very low-fat content and are a powerhouse of protein for vegans. Cook them whole or add them to your soups and salads for an added dose of muscle fuel.

Aside from the above, other protein sources that deliver essential amino acids to your muscles include cottage cheese, soy nuts, Greek yogurt, whey, and hemp protein powders, oats, broccoli, nondairy milk, and sweet potatoes.