The Best Protein Foods for Building Muscle

A high-protein diet is an essential part of building muscle. The amount of protein you need on a daily basis varies depending on your caloric intake and the amount of exercise you typically perform. Since exercise wears down the protein in your muscles, the more you exercise, the more protein you should consume. Be sure to check with your doctor to see exactly how much protein is right for you. If you're an endurance athlete or looking to build muscle, enhance your diet with these foods.

Chicken and Turkey

One oz. of chicken or turkey breast contains about 9 g of protein. Both chicken and turkey typically contain more protein and less saturated fat than red meat, making poultry a much healthier choice.

Fish

At about 6 g of protein per ounce, fish is another healthy source of protein. Fish is also high in heart-healthy omega-3 fatty acids. The downside is that fish is also high in mercury. Because of this, the American Heart Association recommends eating fish at least twice but no more than three to four times per week.

Eggs

One large egg contains about 6 g of protein. Unfortunately, eggs are also high in saturated fat. If you eat them every day, try to do without cheese, red meat and other sources of saturated fat.

Nuts

Since they're high in protein and good fat, nuts are an excellent snack. Almonds and peanuts rank the highest at 8 g and 9 g respectively per 1/4 cup. Peanut butter is also high in protein. Unfortunately, it tends to be loaded with unhealthy preservatives, so try an all-natural variety.

Cottage Cheese

Cottage cheese contains about 7 g of protein in a 1/4-cup serving. The exact amount varies depending on the brand, so be sure to check the label. To ensure you don't consume too much saturated fat, purchase a variety made from skim or low-fat milk.

Chocolate Milk

Chocolate milk is quickly replacing Gatorade and other sports drinks as the new post-workout recovery beverage. According to an online article by Fitness Magazine, chocolate milk contains all of the elements your body needs to recover after a hard workout. The protein and carbohydrates rejuvenate muscles. The high water content prevents dehydration. Chocolate milk also contains sodium and sugar--just enough to replace what you've burned but not an excessive overload like most other sports drinks.

Beans

All beans are good sources of protein, but soybeans are the best. One-half cup of cooked soy beans contains about 14 g of protein.