Best Protein Foods for Building Muscle: High-Protein Diet & Meal Ideas
Tristan Forbes • October 16, 2025
Best Protein Foods for Building Muscle: High-Protein Diet & Meal Ideas
If fitness experts at Witness the Fitness had to choose between proteins and anything else in the world for a day, they would blindly choose proteins. And why not? Proteins are the building blocks of life. Period. If you’re still confused, here’s a little preview.
These macronutrients are touted as the way to build muscles, boost metabolism, and burn calories while maintaining your hair, skin, bones, hormones, and more. Even better, they make for great workout meals that align with your fitness goals. Impressive?
Scroll ahead with Witness the Fitness expert guide to join the protein team and learn about high-protein foods for muscle building, weight management, and immunity building. Read up to also know how much protein you need to survive and thrive for the day.
What Is Protein?
Proteins are non-nutrients consisting of amino acids. These are micronutrients that are literally building blocks of life. They are vital in the development of muscles, boosting the immune system, tissue repair and production of hormones and enzymes.
What is excellent about protein? The best muscle building food, immunity and tissue repair food sources are those common trading food items which come in our daily lives. Items like eggs, fish, meat, dairy, seeds and vegetables all contain protein that builds up and rejuvenates our body so that we may stay healthy every day.
Benefits Of a Protein-Rich Diet
Here’s why protein is so good for you, and why Witness the Fitness trainers always recommend it for athletes and fitness enthusiasts:
- Repairs muscles and prevents muscle loss post-workout.
- Boosts muscle mass and strength (since muscles are 80% protein).
- Supports weight loss by burning more calories during digestion.
- Reduces hunger by balancing hormones, helping control cravings.
- Improves bone health and lowers risk of fractures or osteoporosis.
- It helps balance blood sugar levels and prevent insulin spikes.
Protein Requirement for Building Muscle
Your protein requirements are based on your age, gender, activity and general health status. In average adults, 0.8 to 1g of protein per kilogram of body weight is required to support the normal processes. So, to give an example, should you weigh 60kg then you would require about 60g of protein per day.
More active individuals in terms of cardio, weight training, and/or sport participation will require more. When that is the situation, make a goal of 1.2-2g of protein per kilogram of bodyweight to gain muscle mass, enhance strength, and recover.
Tips To Increase Protein Intake for Muscle Growth
These are some of the Witness the Fitness -approved ideas when considering a high-protein diet to increase muscle:
- Normally, the frequency of protein intake should be spread around meals
- Substitute junk Food with protein drinks or protein snacks.
- Examples of high-quality protein include Lean meat, dairy products and legumes.
- Include protein rich side (nuts, seeds, Greek yoghurt) with daily meals.
Protein-Rich Foods
Here’s a list of the best high-protein foods you can easily add to your daily meals for muscle gain and overall health:
- Kidney Beans – Full of protein, fibre, and carbs. A great vegetarian option with almost the same protein as meat. It tastes best with rice as Rajma Chawal. Protein: 43g per cup
- Greek Yogurt - Thicker, creamier than the normal yogurt and twice the amount of protein. Covered with fruits and nuts to make a healthy snack. Protein: 17g/cup
- Broccoli – More than 90 percent water, but also a source of protein to a minor degree Add stir–fries, soups or salads to increase nutrition. Protein: 1 cup weights 3g protein
- Quinoa – A gluten-free super grain with complete protein. Great rice substitute, especially for vegetarians and vegans. Protein: 8g per cup
- Peanuts - They contain high amounts of protein, vitamins and minerals. Eat roasted or peanut butter Protein: 38g / cup
- Panner - A desi delicacy that is protein and healthy fat-rich. Fry or stir-fry with spices as a snack. Protein: 21g/cup
- Chickpeas -The foundation of the hummus, as well as rich in fibre and protein. Keeps you longer and more. Protein: 1 cup of 39g
- Turkey Breast – High protein, lean turkey meat with low fat. Most of roasted or grilled Protein: 41 g per cup
- Tuna - Low in volume of fat and calories and has an abundant amount of essential amino acids. Excellent to build muscle. Protein: 21g/cup
- Chicken Breast- This is one of the best sources of lean protein. Grill, or roast or add to salads to make healthy meals. Protein: 43g/ cup
- Egg Whites-It is pure nitrogen without fat or calories. Best boiled or scrambled Protein: 26g a cup
- Salmon- Protein, omega 3 and good at helping prevent heart disease and the brain. Protein: 40g/ cup
- Lentils- Vegan protein that contains a lot of fiber and iron. Wonderful in soups, dals or in salads. Protein: 18g in one cup
- Black Beans – Vegetable protein that can promote heart health and digestion. Protein: 15g/cup
- Almonds - Good source of such components as proteins and healthy fats. Excellent snack or to be added to shakes. Protein: 30gms cup
- Peanuts - Protein-packed nuts that are inexpensive to use as energy supply and muscle restoration. Protein: 38g / cup
- Edamame – Young soybeans which are nutritious and delicious. Use as a snack or a salad. Protein: 17g/cup
- Chickpeas (other forms) – Whether roasted, boiled, or in hummus, chickpeas are versatile and protein-packed. Protein: 15g per cup
- Tofu – A vegan substitute for paneer made from soy milk. Easy to cook and high in protein. Protein: 20g per cup
- Tempeh – Made from fermented soybeans, rich in protein and probiotics. Great meat substitute. Protein: 31g per cup
Conclusion
At Witness the Fitness we believe tracking protein intake is simpler than it looks. Everyday foods like meat, dairy, eggs, lentils, nuts, and vegetables naturally provide the protein your body needs for energy and recovery.
The trick is balance and stability. Expect between 1g of consumed protein per kilogram of body weight to achieve and preserve strength, facilitate muscle gain and enhance fitness. By adding a variety of protein-rich foods to your meals, you’ll recover faster, build lean muscle, and move closer to your health and performance goals.
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Greetings to our valued members! We’re thrilled to announce that we have successfully transitioned to our new booking platform, Momence. We understand that change can sometimes be a bit unsettling, but rest assured, we’ve made this transition as seamless as possible. To help you adapt to our new system effortlessly, we’ve compiled a set of Frequently Asked Questions (FAQs) below. Please take a moment to peruse through them: How to get Momence as a Previous or Current Member We’ve gone ahead and created your account on Momence, ensuring that your existing info, history, memberships and bookings are seamlessly integrated. To proceed, you just need to establish a new password, click here. How to get Momence as a New Member New members are entitled to a 7 Day Free Trial! So please click this link and follow the steps to get fully set up. Want to get the most out of this new App? I strongly suggest checking out this new app on your desktop or mobile browser using this link . Here you will have access to our Refer & Earn feature, Online store and much more! How to Book a Session? Effortlessly book classes and move around the app after watching these quick videos ! Updating Billing and Payment Information Open Mobile App > My Account > Payment Method > Enter payment details Easy as that! This can also be done on your desktop using this link . Communication Once you have signed up with Momence, you will get txt messages from Tristan (0483 907 185). Feel free to reply to this number! Any membership changes, pauses etc, just message that number and it’’s be done ASAP. Assistance and Support Throughout this transition, our support team is at your service. Should you have any lingering questions, please don’t hesitate to reach out via email at achieve@wtftpc.com.au We extend our gratitude for your patience and understanding as we embrace this exciting change. The Momence app promises to enhance your experience with us, and we’re here to ensure your journey is smooth and enjoyable.
Introducing Michael and Amanda O’Doherty- the husband and wife team at the heart of Chiropractic Moves and Chiro Mamas . They run a family clinic in our lovely Rosalie Village, with a focus on treating conditions of the back and hips as well as working with mothers and babies to address the musculoskeletal issues of pregnancy, birth and breastfeeding. They know that you have a lot going on and don’t have time to be slowed down by pain and injury. They also know you are willing to do the work to get results. They are here to help you get out of pain and resolve your musculoskeletal issues through specific Chiropractic adjustments, targeted muscle work and tailored exercises to create healthy movement and get you feeling more like yourself again. Their clinic is special, not because it’s across the road from Witness The Fitness Paddington, but because there are just two of them and they each have their own clinical expertise, meaning they are able to offer diverse services to you and your family. In short, they don’t have regimented guidelines and processes handed from ‘the guys above’, you will get the best experience possible and suited to your situation. Here is a short look at a very common issue; sciatica! Sciatica Sciatica is an injury usually characterised by low back pain that radiates (or refers) into one leg, or very rarely two legs. It is the most common kind of referring lower back pain, and is sometimes called lumbar radiculopathy or sciatic neuropathy. The Sciatic Nerve Is the longest nerve in the body, it has a number of functions and one those is ‘supplying’ sensation (relaying signals) to the skin of the side and back of the leg, and the foot. It also supplies signals from the brain back down to the hamstring muscles and some muscles of the calf. Referred Pain The referral pain in sciatica usually travels down the back and outer side of the leg to the foot, the areas supplied by the nerve, it is most classically a sudden lightning bolt of pain. And may occur many times throughout the day, especially with movement. But may be accompanied by deep or achy pain, pins and needles, a tingling or crawling sensation through the skin. It could feel like burning or it may lave the affected area feeling completely numb. It may also cause weakness of the hamstring and calf muscles down the same leg. Low Back Pain Sciatica is very frequently accompanied by low back pain, as the sciatic nerve originates in the lumbar spine and is formed from strands of a number of spinal nerves. It’s usually the last 2 lumbar segments, the L4 and L5 that are injured and cause the pain referral but the nerve can also become irritated further along its course, the piriformis muscle is a common culprit, giving rise to a form of sciatica called piriformis syndrome. Diagnosis There are a number of different structures and diseases that can cause sciatica, health professionals presented with apparent cases of sciatica will want to rule out things like infection, cancer, diabetes, arthritis and more. Do I Need an Xray or a Scan? X rays are rarely useful for diagnosing or managing sciatica and almost never used. Similarly CT scans are rarely useful for sciatica. MRI scans are good at demonstrating disc injuries and protrusions that can cause sciatica, but even they are rarely required. We don’t use them much as the vast majority of cases can be diagnosed by a qualified person without an MRI. An MRI can however be a useful tool to plan a surgery or to rule out another condition. Why is Sciatica a Problem? Sciatica should always be checked out by a health professional, besides needing to be differentiated from the conditions mentioned above, some cases of sciatica may result in permanent nerve or spinal cord damage. This could lead to loss of bowel and bladder control, paralysis in muscles of one or both legs, and permanent loss of sensation in one or both legs. Treatment for Sciatica Most people with Sciatica will benefit from avoiding long periods of rest and keeping up normal daily activities as much as possible. Medical Treatment Some over the counter medications are useful, especially for short term pain management, and should be discussed with a GP. Surgery can work quickly for some people who fail rehab or get worse under usual care. Surgery is generally reserved for cases where nothing else is working as it’s expensive, time consuming, and may require rehab post surgery. Exercise Exercise seems to be the most useful therapy for sciatica. This should be in the form of structured supervised exercises. Walking the dogs or upping your pedometer steps in the workplace probably doesn’t count. Exercise programmes will usually include some strength component, and some stability and balance work, aimed to increase range of motion, reduce pain, and speed up the return to normal activity. Manual Therapies Adjustments or mobilisations like those commonly delivered by chiropractors are seen as useful treatment for sciatica as they appear to reduce pain, increase range of motion and may help people get back to normal activities earlier. These therapies should be used in addition to exercise and rehab. And like most therapies, they could have side effects that you need to discuss with your chosen health professional. Other therapies Massage and acupuncture may have a role to play too but there is not much scientific consensus on where, when or how these therapies should be included. Traction is generally avoided. Reading List 1. Rapid Review Report: Diagnosis, Investigation and Management of Low Back Pain Prepared for the Australian Commission on Safety and Quality in Health Care June 2020 2. Low back pain and sciatica in over 16s: assessment and management. NICE guideline [NG59] Published: 30 November 2016 Last updated: 11 December 2020 3. On the definitions and physiology of back pain, referred pain, and radicular pain. Bogduk, Nikolai Pain: December 2009 – Volume 147 – Issue 1 – p 17-19 doi: 10.1016/j.pain.2009.08.020 4. Non-steroidal anti-inflammatory drugs for sciatica. Rasmussen-Barr E, Held U, Grooten WJA, Roelofs PDDM, Koes BW, van Tulder MW, Wertli MM. Cochrane Database of Systematic Reviews 2016, Issue 10. Art. No.: CD012382. 5. Traction for low-back pain with or without sciatica. Wegner I, Widyahening IS, van Tulder MW, Blomberg SEI, de Vet HCW, Brønfort G, Bouter LM, van der Heijden GJ. Cochrane Database of Systematic Reviews 2013, Issue 8. Art. No.: CD003010. 6. Rehabilitation after lumbar disc surgery. Oosterhuis T, Costa LOP, Maher CG, de Vet HCW, van Tulder MW, Ostelo RWJG. Cochrane Database of Systematic Reviews 2014, Issue 3. Art. No.: CD003007. 7. Non-steroidal anti-inflammatory drugs for acute low back pain. van der Gaag WH, Roelofs PDDM, Enthoven WTM, van Tulder MW, Koes BW. Cochrane Database of Systematic Reviews 2020, Issue 4. Art. No.: CD013581. Dr Michael O’Doherty (Chiropractor) 21 Agars St Paddington 4064 0404 717 488 info@chiropracticmoves.com.au
I bought a new pair of shoes the other day… Life changing? No, but it sure was game changing! Thanks to a visit with Aadila Dada at ProHealth Podiatry, I finally ditched the old converse shoes for a pair of supportive, athletic and presentable Nikes. Aadila and her team have recently opened up their second practice, right here in our very own 4064 neighbourhood. Here is an all important blog post about ‘OFF SEASON TRAINING’.. but don’t think this only applies to those who play sports. YOU most likely train all year round, when did you last follow these important recovery measures mentioned below? If you’re competitive by nature and love exercise/workouts, it’s quite difficult to stop and rest. Do you have an injury this year? If you did have an injury, were you one hundred percent pain free when you returned, or did you come back sooner than expected. Many players’ return too early because of peer pressure, especially at a junior level. And this is why the off-season is so important, because nothing beats rest, but at the same time you shouldn’t be sitting back totally inactive and eating Doritos. Lower Limb Injuries (again) In sport foot and lower limb injuries are not uncommon, and yes, with rest you will feel much better, however was it a new injury or a problem that returns every season? If you’ve had similar problems in previous years, you need to address this during the off-season, otherwise it’s just going to occur again next year. Seeing a podiatrist to evaluate all lower limb problems should be at the top of your to do list this off-season, especially if the pain is still present. Evaluate Your Footwear Also, the off season is a great time to evaluate your footwear. Many foot and lower limb problems can be caused by poor fitting footwear, or footwear that is past it’s use by date. Excessive wear in any area is a sure sign that your foot is not functioning as it should, and this can lead to lower and upper body injuries. Many back problems are directly related to your feet and a Podiatrist is the only health professional that will be able to evaluate this properly. This is why at ProHealth Podiatry our podiatrists work closely with local Physiotherapists, Chiropractors and Osteopaths. Incorporate Stretching Stretching is also important. If you’ve been tight is specific muscle groups, the off-season is the perfect time to address this and make an effort to become more flexible. A lot of injuries can be contributed to tight muscle groups. If you have muscle tightness, it affects the function and range of motion of the associated joints, therefore this places more force and strain on other joints and muscles because they will automatically try to compensate for this lack of mobility. Review Your Orthotics If you had orthotics made previously, you should have them evaluated during the off-season as well because if repairs or replacement pairs are needed, the off-season is the perfect time to do this, so you’re ready for the preseason. If you do everything right in the off-season, and fix all those niggling problems, you’re going to enjoy next year’s season so much more. To make an immediate appointment and be proactive towards your health call ProHealth Podiatry in Red Hill or Mt Gravatt on (07) 3076 7306 or e-mail info@prohealthpodiatry.com.au .
