If you’re looking to build muscle and lean out, the best animal protein sources are lean and nutrient-dense, providing high protein, healthy fats, and minimal carbs. Below are some of the best options, including their nutritional breakdown per 100g (3.5 oz) serving:

1. Chicken Breast (Skinless)

• Calories: ~165 kcal
• Protein: ~31g
• Fat: ~3.6g
• Carbs: 0g
• Why? Lean, high in protein, low in fat.

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2. Turkey Breast

• Calories: ~135 kcal
• Protein: ~30g
• Fat: ~1g
• Carbs: 0g
• Why? Even leaner than chicken, excellent for cutting.

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3. Egg Whites

• Calories: ~52 kcal
• Protein: ~11g
• Fat: 0.2g
• Carbs: ~1g
• Why? Pure protein, no fat; great for lean muscle growth.

(Whole egg has 70 kcal, 6g protein, 5g fat.)

Best Timing: Eat protein throughout the day (20-40g per meal) for optimal muscle synthesis.

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