The Best Sources of Protein for Building Muscle

Protein is a major constituent of your skin, muscles, organs and glands. It is also a part of body fluids, bile and urine. Protein is necessary for cellular repair and cellular growth, and particularly important in helping you build and maintain muscle mass. Your daily requirement for protein depends on several factors, including your age, sex, activity level and weight. The more exercise you do, the more protein you need to gain and maintain muscle. Animal proteins are complete proteins, meaning they contain all 20 essential amino acids your body needs to function and gain strength. Plant proteins are incomplete proteins and must be combined with other foods to form complete proteins.

Dairy Products

A 2007 study in "Medical News Today" reports that consuming milk after you exercise may help you maximize fat loss and muscle gain. There was a difference in muscle gain between people who drank cow's milk and soy milk after a workout. Muscle gains were higher among people who drank milk instead of soy. Cow's milk is a source of nine essential minerals, calcium and protein. Milk is a good protein source, because it has 8g of protein per one-cup serving. Some brands of cottage cheese and yogurt are also good protein sources.

Eggs
Eggs are a good source of protein for building muscle. The protein in eggs can contribute to muscle strength, satiation of appetite and an increase of steady energy in your body. One large egg supplies 6g of protein, and can help to maintain your muscle mass and prevent muscle loss as you age. In addition, eggs are a good source of many vitamins and minerals for a healthy, well-balanced diet.

Lean Meats

Lean meats are a good source of protein for building muscle and building a strong immune system. Lean meats include skinless poultry, lean ground beef and cold-water fish, such as salmon, tuna, cod and haddock. A 2 to 3 oz. serving of lean meat is a rich source of high-quality protein.