Protein rich foods for muscle gain. What to eat to gain muscles?

What are the best protein rich foods I should eat for muscle gain?

What to eat when working out?

If you want to gain muscles, you need not just quality proteins, but also quality carbs, some fats, vitamins and minerals.

Non-Vegan (Animal Based) Protein Rich Foods:

• Chicken - Roasted, skinless chicken breast contains around 31 grams of protein per 100 grams. Chicken breasts is low in fat.
• Turkey - Cooked, skinless turkey breast contains around 30 grams of protein per 100 grams. Low fat meat, similar to chicken.
• Eggs - 1 large egg contains around 6 grams of protein.
• Beef - Cooked lean beef contains around 27 grams of protein per 100 grams. You should not eat red meat too often.
• Salmon - Cooked salmon contains around 23 grams of protein per 100 grams. Even though salmon meat looks red, it is not considered to be red meat.
• Fishes and other seafood - Many fishes are good source of protein. You have to be careful with high-mercury fishes like tuna.
• White yoghurt - Some white yoghurts contain around 10 - 15 grams of protein per 100 grams.
• Cottage cheese - Contains around 13 grams of protein per 100 grams.
• Cheddar cheese - Contains more than 20 grams of protein per 100 grams.
• Mozzarella - Contains more than 20 grams of protein per 100 grams.
• Feta cheese - Contains around 17 grams of protein per 100 grams.
• Parmesan cheese - Contains around 35 grams of protein per 100 grams.

Vegan (Plant Based) Protein Rich Foods:

• Beans - Depending on type contain around 10 - 18 grams per 100 grams.
• Lentils - Depending on type contain around 15 - 18 grams per 100 grams.
• Chickpeas - Contain around 9 grams of protein per 100 grams.
• Peanuts - Contain around 25 grams of protein per 100 grams.
• Pumpkin seeds - Contain around 24 grams of protein per 100 grams.
• Soya - Contains around 18 grams of protein per 100 grams.
• Tofu - Soya product. Contains around 13 grams of protein per 100 grams.

To gain muscles, you have eat both Animal based and Plant based protein.

Please mind that you should not eat too much of anything, even if you work out. Especially you should not eat too much red meat.

Foods like chicken, turkey, eggs, salmon are great sources of protein. They don't contain too much fat. Having a lean beef steak from time to time is also good.