7 Ways to Increase Protein Intake to Build Muscle

7 Ways to Increase Protein Intake to Build Muscle

Experts have proven that to increase muscle mass you need to increase protein intake. However, they’ve also proven that certain protein sources are unhealthy.

For example, eating red meats such as beef puts you at greater risk of certain disorders. These include diabetes, certain cancers, and heart diseases. Therefore, it’s important to consume healthy protein sources to grow your muscles.

Luckily, there are plenty of these. This article will least and detail seven healthy protein sources. If you’re interested in learning about these, read on.

1. Ancient Grains

You may have heard of the health benefits of grains like quinoa. A cup of this grain can give you 8 grams of protein.

However, it isn’t the only high protein grain. Spelt, teff, amaranth, and sorghum are also good choices. In fact, the lattermost choice packs 10 grams of protein per half-cup.

Consider swapping your pasta or rice with one or several of these. You can also add them to soups, salads, and many other meals. They also work well as side dishes.

As a bonus, you’ll also get many other nutrients along with protein. Ancient grains are high in B vitamins, zinc, and fiber.

2. Coffee Additions

Do you struggle to function without your morning coffee? If so, you can turn it into a protein vehicle.

One way is to add cow’s milk. One cup of this drink has 8 grams of protein. You can even use a lower fat variety to make it healthier.

Plant-based milk replacement is another option. Examples include oat, soy, and almond milk. However, these don’t have as much protein as traditional milk.

Another option is to add in a protein powder. Of course, you should choose a flavor that works with coffee, like vanilla.

It’s usually best to add it to hot coffee. This will help it dissolve better. However, cold-coffee lovers can blend protein and coffee in a blender.


Most fish varieties are low in fat but high in protein. This makes them excellent healthy tools to build muscle. In addition, certain fatty fish species have omega-3 fatty acids.

One method is to add fresh fish to your meals. You can pair full fillets with rice, vegetables, and more. Shredded fish also goes great in omelettes and on pasta.

However, if you don’t have time to cook, consider using canned fish. You can slip cans into a bag or lunchbox before you head out. Then, you can eat them with a meal or as a snack.


A bag of almonds, peanuts, and other seeds/nuts can make a great high protein snack. Mixing several of these together into a trail mix is another option. Consider adding in raisins and other dried fruits for even more nutrition.

You can also add protein to your meals by sprinkling some in. Consider throwing some seeds into oatmeal or a salad. Baking them into whole-grain pancakes/muffins is another option.

Many of the kinds of butter made from these nuts also have the same benefits. Consider spreading them over whole-grain crackers for a snack. Be careful of peanut butter, though, as it can be high in calories.


Experts still seem divided on the healthiness of egg yolks. However, egg whites don’t have as many dangers. You can add them to a variety of dishes.

Oatmeal is one of them. You can add the whites in as it’s almost done boiling. Adding it before you pop it in the microwave is another option.

Another option is to fry them. Then you can put them on top of brown rice or a salad.

Lastly, you can prepare them as you would regular eggs. Consider scrambled egg whites or an omelette. You can also add in some vegetables for extra nutrition.

Be sure that they get cooked enough in all cases. Not doing so can put you at risk of salmonella poisoning.


Protein shakes often appear in lists of muscle building tips. However, this isn’t the only way that you can use protein powder. As long as you use the right flavors, protein powders can fit into almost any dish.

Sweet flavored powders can fit into any sweet dish. Mix them into healthy baked goods like pancakes or muffins. They also work well in Greek yogurt.

Powders with savory flavors are an option as well. These easily disappear into sauces and seasonings. Slipping them into soups, quiches, and more are other options.


Tofu gets a worse rap than it deserves. This soy-based food actually fits very well into a variety of dishes. It can also disguise itself as many unhealthy foods with little difference.

For example, soft tofu is very much like ice cream or yogurt. If you add enough tasty fruits, you probably won’t notice any difference. Then you can chow down on this tasty high protein treat with no guilt.

On the more savory side, scrambled tofu is very much like scrambled eggs. You can add your favorite salt-less seasoning to it as well.

It’s also usually possible to substitute unhealthy meats with tofu in most dishes. Admittedly, it may be difficult to make tofu similar to pork or beef. However, there are plenty of tasty ways to prepare tofu.


Beyond these tricks, you can think of some of your own. Get creative and try some experimentation. With enough hard work and thinking, you’re bound to think of some tasty high protein recipes.

While you figure some of these recipes out, consider using our protein powders in them. Our protein powders, like our cocoa and blueberry one, are the most nutritious around. As they increase protein intake, they also provide consumers with multiple essential nutrients.