Guide

For building leg muscle, aim for 1.6–2.2 grams of protein per kilogram of body weight from lean, high-quality sources each day.

The best protein to build mass is a mix of high quality whole foods and well timed whey or casein supplements matched to your training.

To build muscle and gain weight, aim for 1.6–2.0 g of daily protein per kilo from whey, casein, meat, eggs, dairy, and legumes.

For most lifters, protein for muscle gain and fat loss comes from whey or dairy, lean meat, eggs, and varied plant sources spread through the day.

The best protein sources for men include lean meats, fish, eggs, dairy, beans, soy, nuts, and seeds matched to your age, goals, and health.

Top protein sources for non-vegetarians include lean meat, poultry, fish, eggs, dairy and seafood spread across your meals.

Top protein sources for vegetarians for weight loss include beans, lentils, soy foods, dairy, eggs, and protein-rich whole grains in balanced portions.

Vegetarian protein for pregnancy comes mainly from beans, lentils, soy foods, dairy, eggs, nuts, seeds and whole grains spread across the day.

Top Indian protein foods include pulses, dairy, eggs, meat, soy, nuts, and smart everyday combinations.

The best protein sources list brings together lean meats, fish, eggs, dairy, legumes, soy, nuts, and seeds with clear grams per serving.