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