The Best High-Protein Foods for Your Goals

When it comes to building muscle, protein is king. It’s the nutrient that repairs muscle fibres after training, fuels recovery, and drives growth. But how much protein you need  and where it should come from depends on your training style and fitness goals. Creating a meal plan that is aligned with your goals is vital

For men focused on building muscle (hypertrophy): Higher protein intake ensures your body has the raw materials to repair and grow new muscle tissue. Lean meats, whey protein, and eggs are often prioritised because they deliver complete amino acid profiles and support rapid recovery.

For endurance athletes (running, cycling, HYROX, CrossFit): Protein is just as important as carbs. Endurance training creates muscle breakdown too, so recovery foods like fish, Greek yogurt, and plant proteins can help reduce fatigue and repair muscle damage.

For fat loss goals: Eating more protein keeps you fuller for longer, which reduces snacking and helps maintain muscle mass while in a calorie deficit. High-protein, lower-calorie foods like chicken breast, white fish, and legumes are ideal here.

For men over 40: Protein becomes even more crucial as natural testosterone and muscle mass decline with age. Prioritising high-quality protein sources such as lean beef, salmon, and casein before bed helps maintain strength and lean tissue.

At Physique Academy, we’ve coached thousands of men and seen first-hand that the right protein strategy makes all the difference. Whether you’re chasing bigger lifts in the gym, aiming to get lean, or pushing performance in sport, this guide will show you the best high-protein foods for your goals.  and how to use them effectively.

How Much Protein Do You Need to Build Muscle?

• General rule: 1.6–2.2g of protein per kg of bodyweight per day
• Example: An 80kg man should aim for 130–175g daily
• Spread protein intake across meals (3–5 per day) for best absorption
• Supplements like whey protein help, but whole foods come first

Best Animal-Based Protein Sources

Animal proteins are considered “complete proteins” because they contain all essential amino acids needed for muscle repair.

• Chicken breast (31g protein per 100g) – lean, versatile, affordable
• Turkey (29g per 100g) – low-fat alternative to chicken
• Eggs (6g per egg) – nutrient-rich, with added healthy fats and vitamins
• Greek yogurt (10g per 100g) – great for snacks or smoothies
• Lean beef (26g per 100g) – rich in iron and creatine naturally
• Fish (salmon, tuna, cod) (20–25g per 100g) – protein + omega-3s for recovery

Best Plant-Based Protein Sources

For men looking to reduce meat or follow a plant-based diet, these are the best muscle-building options:

• Lentils (9g per 100g cooked) – budget-friendly, great in soups or curries
• Chickpeas (7g per 100g cooked) – versatile for salads, stews, hummus
• Tofu (8g per 100g) – absorbs flavour, easy to cook with
• Tempeh (19g per 100g) – fermented soy, more protein than tofu
• Quinoa (4g per 100g cooked) – complete protein grain
• Pea protein powder (20–25g per scoop) – solid supplement alternative

High-Protein Snacks & Easy Add-Ons

• Protein bars (15–20g per bar) – convenient but check sugar content
• Cottage cheese (12g per 100g) – slow-digesting casein, great before bed
• Mixed nuts (20g per 100g) – calorie-dense, good for bulking
• Beef jerky (30g per 100g) – portable, savoury snack

Example High-Protein Day (180g Protein Target)

• Breakfast: 3 scrambled eggs + Greek yogurt + berries (35g)
• Snack: Protein shake + handful of nuts (30g)
• Lunch: Grilled chicken breast + rice + vegetables (40g)
• Snack: Cottage cheese + apple (20g)
• Dinner: Salmon fillet + quinoa + salad (45g)
• Before bed: Casein protein shake or cottage cheese (15g)

Common Questions About Protein (FAQs)

• 1. Do I need protein shakes to build muscle?
  Not necessarily. Whole foods should be your foundation, but protein shakes are a convenient way to hit daily targets. More supplement info here.
• Can I eat too much protein?
  Excess protein isn’t harmful for healthy men but won’t give extra muscle growth beyond what your body needs. Stick to recommended ranges.
• What’s better: whey or plant protein?
  Whey is absorbed faster and supports recovery, but quality plant-based powders (pea, rice) are effective too.
• Is protein timing important?
  Spreading intake evenly across the day is more important than chugging protein right after training.
• Should men over 40 eat more protein?
  Yes, as testosterone declines with age, protein becomes even more important to maintain muscle and strength. Nutrition for men over 40. 

Protein is the foundation of any muscle-building diet, but not all sources are equal. By prioritising lean meats, fish, dairy, and smart plant-based options, you’ll give your body what it needs to grow. It's important to follow guidelines and professional advice to reach your nutrition goals. 

At Physique Academy, we don’t just give you workouts, we help you build the complete nutrition plan tailored to your goals.