PROTEIN-RICH FOODS 

Protein is a crucial macronutrient required for muscle growth and recovery. A proper protein intake is essential for athletes and anyone trying to gain muscle mass. 

Here's a list of 7 protein-rich foods for muscle building: 

Eggs are a complete protein source, which means they provide all nine essential amino acids. They are a flexible foodstuff that may be prepared in a variety of ways, including scrambled, fried, boiled, and in omelettes.

Tofu and tempeh are plant-based protein options for vegetarians and vegans. They are minimal in fat and calories and can be used in a wide range of meals.

Fish is a healthy, lean protein source that is high in omega-3 fatty acids. Salmon, tuna, and cod are common ingredients in muscle-building diets.

Greek yoghurt is thicker and creamier than conventional yoghurt and boasts a higher protein content. It is a healthy and delicious snack that may be eaten alone or as a topping for fruits or granola.

Protein powder is a practical way to increase your protein consumption, particularly if you struggle to get enough protein from whole meals. Whey protein is a popular muscle-building supplement, or plant-based protein powder. 

Quinoa is a complete protein source that is high in fibre and antioxidants. It is an adaptable grain that may be used in salads, soups, and stir-fries.

Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are a nutritious and practical option to increase protein intake. They also contain healthy fats and fibre.