24 Protein Rich Muscle Massages

Protein (protein) plays a key role in muscle growth and is one of three macrobiogenic elements - macro-nutrients. Nowadays, when stores are full of convenience foods, it’s very important to know about protein-rich foods so that when you see them in the supermarket you can put them in your cart.


  • 1 eggs
  • 2 Swiss cheese
  • 3 Milk
  • 4 Soy milk
  • 5 Curd
  • 6 Greek yogurt
  • 7 Almonds
  • 8 chickpeas
  • 9 Chicken Breast
  • 10 Soy
  • 11 Lean beef
  • 12 Special Protein Drinks
  • 13 Tempe
  • 14 Chop
  • 15 turkey breast
  • 16 Yellowfin Tuna
  • 17 sockeye salmon
  • 18 Halibut
  • 19 Corned Beef
  • 20 Bison Meat
  • 21 Lamb
  • 22 Flax Seeds
  • 23 tofu
  • 24 Green Peas


Eggs are one of the best sources for getting protein from food. One hundred grams of chicken egg gives 13 grams of protein and 11 grams of fat. Egg white consists of 90% water, in which 10% by weight is the protein dissolved in it. Egg protein contains less than 1% carbohydrate and is free of fat. Yolk contains approximately 5.3 grams of protein. In eggs enriched with omega-3 fatty acids, rates are much better.

Swiss cheese

One hundred grams of Swiss cheese contains 27 grams of protein. No other type of cheese gives as much protein. This cheese is easy to purchase in all supermarkets.

( Swiss cheese is a protein-rich product )


Milk is an excellent and affordable protein-rich product. 100 grams of milk contains 3.4 grams of protein. Together with protein, milk provides several other nutrients. 100 grams of milk contains 12% calcium. The largest structure it contains is casein micelles.

In addition to caseins, including enzymes, milk also contains a dozen other types of protein. The whey protein content by weight is about 20% of the protein in milk. Lactoglobulin (milk globulin) is the most common whey protein.

Soy milk

Every 100 grams of soy milk contains 3.3 grams of protein. This milk is produced in the factory by soaking and grinding dry soybeans in water. Soy milk not only provides proteins, but also improves the lipid profile.

It also effectively protects blood vessels from damage and hemorrhage thanks to the omega-3 and omega-6 fatty acids it contains, as well as powerful phyto-antioxidants.

Cottage cheese

Every 100 grams of cottage cheese contains 11 grams of protein. Cottage cheese also contains casein and live bacteria. All this turns it into a wonderful product that is healthy. Beneficial bacteria will help you break down and absorb all the nutrients you need in order to become stronger and stronger.

Greek yogurt

Greek yogurt contains approximately twice as much protein as other varieties of this product. Another positive factor is that it contains calcium, which improves digestion and strengthens bones. Every 100 grams of yogurt contains 10 grams of protein.


For every 100 grams of almonds, 21 grams of protein is included. This especially sets them apart from protein-rich foods. In addition, almonds are rich in antioxidants and are high in vitamin E, which protects cell membranes from damage, controls blood pressure, lowers cholesterol, inhibits the oxidation of low-density lipoprotein cholesterol and keeps you feeling full for a long time.


In every 100 grams of chickpea (Turkish pea), 19 grams of protein is found. Chickpea is also one of the best sources of insoluble fiber.

Chicken breast

Chicken breast should be a constant product in your diet if you want to build muscle. Every 100 grams of chicken breast contains 31 grams of protein. In chicken, 2–3 times more polyunsaturated fats are found than in most varieties of red meat, when measured in percent weight.


Every 100 grams of soybeans contains 36 grams of protein. According to some sources, studies have shown a relationship between soy in foods with a lower risk of breast and uterine cancer.

Lean beef

Every 100 grams of lean beef contains 26 grams of protein. The average daily American diet includes 5.1 ounces (144.58 grams) of protein foods, of which 1.7 ounces (48.19 grams) is found in beef. Since beef is a natural source of essential nutrients, you can enjoy it any day.

Special Protein Drinks

Try to order flavored iced tea with fruit protein powder or grab coffee and add chocolate or vanilla flavored protein to it. One serving of iced tea with Dymatize Whey Piña Colada contains 25 grams of protein.


Every 100 grams of tempeh (soy product) contains 19 grams of protein. Tempe also supplies the body with a lot of calcium.


Every 100 grams of a shoulder chop contains 28 grams of protein. 88% chop contain magnesium. It is considered one of the best sources of magnesium and protein.

Turkey breast

Every 100 grams of turkey breast contains 17 grams of protein. Together with protein, it is also an excellent source of iron, zinc, phosphorus, potassium and vitamin B.

Yellowfin tuna

Every 25 grams of yellowfin tuna contains 24 grams of protein. You will also benefit from a large amount of vitamin B and the powerful antioxidant selenium in fish meat.

Red salmon

Sockeye salmon supplies the body with protein 25% more than tuna. It is also one of the great sources of the long chain of omega-3 fatty acids. Every 100 grams of sockeye salmon contains 23 grams of protein.


Every 100 grams of halibut contains 14 grams of protein. This product has a low content of saturated fats and sodium. It is also considered a good source of vitamins B6 and B12, magnesium, potassium, protein, niacin, phosphorus, and selenium.

Corned beef

For every 100 grams of corned beef (salted beef) contains 18 grams of protein.

Bison meat

Considered one of the best sources of protein, bison meat contains 28 grams of protein in every 100 grams. It also supplies iron, zinc, and vitamin B12 in abundance.


Every 100 grams of lamb contains 17 grams of protein. Lamb meat supplies the body with more than 100% of the daily vitamin B12 requirement; it is also a good source of thiamine. Unsaturated fats make up half the lamb meat. Most unsaturated fats are polyunsaturated.

Flax seeds

Every 100 grams of flax seeds contains 18 grams of protein. Flaxseeds are a natural dietary source of fiber, fatty acids and protein. Flax seeds have established themselves as a means of lowering high blood pressure, preventing skin cancer, helping to fight depression and reducing the risk of liver disease.


Every 100 grams of tofu (bean curd) contains 8 grams of protein. This is a good way for you to get protein if you don't want to eat meat.

Green pea

Every 100 grams of green peas contains 5 grams of protein. Unique herbal supplements in green peas also have anti-inflammatory properties and provide the body with key antioxidants. Green peas are a credible source of omega-3 fats in the form of alpha-linolenic acid.

We have a useful article on our website that tells how much food to eat to consume 30 grams of protein. article here: 30 grams of protein in foods .