15 Best High-Protein Foods for People with Muscle Wasting

Muscle wasting—also known as muscle atrophy—is a condition in which there is a loss of muscle mass and strength due to various factors such as aging, illness, or a sedentary lifestyle. People suffering from muscle wasting need to focus on consuming adequate amounts of high-quality protein to help slow down the progression of muscle loss, promote muscle repair, and support muscle growth. Protein is the essential building block that the body uses to repair tissues and build muscle, making it a crucial component of a muscle-preserving diet.

In this article, we’ll explore the 15 best high-protein foods that are particularly beneficial for individuals dealing with muscle wasting. These foods not only provide ample amounts of protein but also contain other important nutrients such as amino acids, healthy fats, and vitamins that support overall muscle health.

1. Chicken Breast

Chicken breast is a staple food for building and maintaining muscle mass due to its high protein content and low fat. A 3-ounce serving of cooked chicken breast provides about 31 grams of protein, making it one of the best sources of lean protein. Chicken breast is also rich in B vitamins, which help support energy production and muscle metabolism.

Incorporating chicken breast into your diet is an effective way to provide the necessary amino acids that the body needs for muscle repair and growth, especially during recovery from muscle wasting.

Benefits:

• Lean protein source: Supports muscle repair and growth without adding excess fat.
• Rich in B vitamins: Helps convert food into energy and supports overall muscle metabolism.
• Promotes muscle maintenance: Provides essential amino acids for muscle tissue recovery.

Tip: Grill, bake, or sauté chicken breast and pair it with vegetables and whole grains for a balanced, muscle-preserving meal.

2. Eggs

Eggs are a highly nutritious food that provides a complete source of high-quality protein. Each egg contains about 6 grams of protein, along with essential amino acids, vitamin D, and choline. Leucine, one of the amino acids found in eggs, plays a critical role in muscle protein synthesis, which is essential for combating muscle wasting.

The yolk is particularly nutrient-dense, providing healthy fats and essential vitamins that support brain health, energy levels, and muscle maintenance. Consuming eggs regularly can help supply your muscles with the protein they need to repair and grow.

Benefits:

• Complete protein source: Contains all nine essential amino acids for muscle growth.
• Rich in leucine: Boosts muscle protein synthesis and prevents muscle breakdown.
• Nutrient-dense yolk: Supports overall health and muscle function.

Tip: Enjoy boiled or scrambled eggs for breakfast or add them to salads for a protein-rich meal.

3. Greek Yogurt

Greek yogurt is a protein-packed dairy product that provides a combination of whey and casein protein. A typical serving of Greek yogurt contains about 10 to 20 grams of protein, depending on the brand. Whey protein is fast-digesting, making it ideal for post-workout muscle recovery, while casein is slow-digesting, providing a steady stream of amino acids to the muscles over time.

Greek yogurt is also rich in calcium, which supports bone health and muscle function. Its probiotic content can also improve gut health, which may indirectly support muscle recovery and nutrient absorption.

Benefits:

• High in protein: Provides both fast- and slow-digesting proteins for optimal muscle repair.
• Rich in calcium: Supports bone strength and muscle contraction.
• Contains probiotics: Supports gut health, which is important for nutrient absorption.

Tip: Add fresh fruit or a handful of nuts to Greek yogurt for a protein-packed, muscle-building snack.

4. Salmon

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, both of which play an important role in preserving muscle mass. A 3-ounce serving of salmon provides about 22 grams of protein and a significant dose of omega-3s, which help reduce inflammation and support muscle recovery.

Omega-3s also improve muscle protein synthesis and prevent muscle breakdown, making salmon an ideal food for individuals with muscle wasting. Additionally, salmon is rich in vitamin D, which supports bone health and muscle function.

Benefits:

• Rich in protein and omega-3s: Supports muscle recovery and reduces inflammation.
• Promotes muscle synthesis: Omega-3s help preserve muscle mass and prevent atrophy.
• Boosts overall health: Provides essential nutrients like vitamin D for muscle and bone support.

Tip: Grill or bake salmon and serve it with leafy greens and quinoa for a balanced, muscle-supporting meal.

5. Lean Beef

Lean beef is one of the best sources of complete protein, containing all nine essential amino acids needed for muscle repair and growth. A 3-ounce serving of lean beef provides about 22 grams of protein and is also rich in iron, zinc, and creatine, all of which play critical roles in supporting muscle strength and energy levels.

Creatine, in particular, helps boost muscle performance and strength, making lean beef a great choice for individuals experiencing muscle wasting. Iron and zinc also support immune function, helping the body recover from illness or injury more effectively.

Benefits:

• High-quality protein: Provides essential amino acids for muscle maintenance and growth.
• Rich in creatine: Boosts muscle strength and prevents muscle loss.
• Supports recovery: Iron and zinc help repair muscle tissue and promote overall health.

Tip: Choose lean cuts of beef, such as sirloin or tenderloin, and pair them with vegetables or whole grains for a nutrient-dense meal.

6. Cottage Cheese

Cottage cheese is a dairy product packed with casein protein, a slow-digesting protein that provides a steady stream of amino acids to the muscles, helping prevent muscle breakdown over time. A one-cup serving of cottage cheese contains about 28 grams of protein, making it an excellent food for preserving muscle mass.

Cottage cheese is also rich in calcium and vitamin B12, which support bone health and energy metabolism. Its high protein content makes it a great option for a bedtime snack, helping the body repair and maintain muscle while you sleep.

Benefits:

• Slow-digesting protein: Casein helps prevent muscle breakdown overnight.
• Rich in calcium and vitamin B12: Supports muscle contraction and energy production.
• High protein content: Provides a steady source of amino acids for muscle recovery.

Tip: Enjoy cottage cheese with fresh berries or a sprinkle of chia seeds for a protein-rich snack.

7. Lentils

Lentils are a plant-based source of protein that is rich in fiber, complex carbohydrates, and essential nutrients such as iron and magnesium. A one-cup serving of cooked lentils provides about 18 grams of protein, making them an excellent choice for individuals looking to maintain muscle mass while following a plant-based diet.

Lentils are also high in B vitamins, which help support energy metabolism and muscle function. Their high fiber content promotes digestive health, ensuring that nutrients are absorbed effectively to support overall muscle health.

Benefits:

• Plant-based protein: Supports muscle repair and growth for those on plant-based diets.
• Rich in fiber: Promotes digestive health and nutrient absorption.
• Supports energy production: B vitamins help maintain energy levels and muscle function.

Tip: Add lentils to soups, stews, or salads for a protein-packed, muscle-building meal.

8. Tuna

Tuna is another protein-rich food that provides about 20 grams of protein per 3-ounce serving. It is also an excellent source of omega-3 fatty acids, which help reduce inflammation and promote muscle recovery. Tuna is low in fat and provides essential nutrients such as vitamin B6 and vitamin B12, both of which support energy production and muscle function.

Tuna’s high protein content and low-fat profile make it a convenient and effective food for maintaining muscle mass, especially for those looking to add lean protein to their diet without excess calories.

Benefits:

• High in protein and omega-3s: Supports muscle recovery and reduces inflammation.
• Low in fat: Ideal for lean muscle building and maintenance.
• Boosts energy: B vitamins help support muscle metabolism and energy levels.

Tip: Use canned tuna in water for salads, wraps, or sandwiches to add a quick protein boost to your meals.

9. Almonds

Almonds are a nutrient-dense snack that provides a combination of protein, healthy fats, and fiber. A 1-ounce serving of almonds contains about 6 grams of protein, along with vitamin E, an antioxidant that helps reduce muscle damage after exercise. The healthy fats in almonds also provide long-lasting energy, making them an excellent snack for preventing muscle breakdown.

Almonds are also rich in magnesium, which supports muscle function and helps prevent cramps and fatigue. Consuming almonds regularly can help maintain muscle mass, especially in individuals dealing with muscle wasting.

Benefits:

• Rich in protein and healthy fats: Supports muscle maintenance and provides sustained energy.
• Contains vitamin E: Reduces muscle damage and promotes recovery.
• High in magnesium: Prevents muscle cramps and supports overall muscle function.

Tip: Enjoy almonds as a snack between meals or add them to oatmeal or salads for a protein-rich, muscle-boosting addition.

10. Quinoa

Quinoa is a plant-based complete protein, meaning it contains all nine essential amino acids needed for muscle growth and repair. One cup of cooked quinoa provides about 8 grams of protein and is also rich in complex carbohydrates, which help replenish glycogen stores after exercise.

In addition to its protein content, quinoa is high in magnesium, iron, and fiber, all of which support muscle function and overall health. Quinoa is a versatile grain that can be used as a base for salads, stir-fries, or as a side dish, making it a great addition to any diet.

Benefits:

• Complete protein source: Contains all essential amino acids for muscle repair and growth.
• Rich in complex carbohydrates: Fuels muscle recovery and replenishes glycogen stores.
• Supports muscle function: Magnesium and iron promote muscle strength and endurance.

Tip: Use quinoa as a substitute for rice or pasta in your meals to boost protein intake and support muscle health.

11. Cottage Cheese

Cottage cheese is another high-protein dairy product that provides a good amount of casein, a slow-digesting protein that supplies amino acids to the muscles over time. A one-cup serving of cottage cheese contains about 28 grams of protein, making it an excellent choice for preserving muscle mass.

Cottage cheese is also rich in calcium and vitamin B12, which support bone health and energy production. Its high protein content makes it a great option for a bedtime snack, helping the body repair and maintain muscle while you sleep.

Benefits:

• Slow-digesting protein: Casein helps prevent muscle breakdown overnight.
• Rich in calcium and vitamin B12: Supports muscle contraction and energy production.
• High protein content: Provides a steady source of amino acids for muscle recovery.

Tip: Enjoy cottage cheese with fresh berries or a sprinkle of chia seeds for a protein-rich snack.

12. Tofu

Tofu is a plant-based source of complete protein, containing all essential amino acids that support muscle repair and growth. A half-cup serving of tofu provides about 10 grams of protein and is low in fat, making it a great option for individuals looking to preserve muscle mass without gaining excess weight.

Tofu is also rich in calcium, which supports bone health and muscle function. It is a versatile food that can be used in a variety of dishes, from stir-fries to salads, providing a high-protein, muscle-boosting alternative for vegetarians and vegans.

Benefits:

• Complete plant-based protein: Contains all essential amino acids for muscle repair and growth.
• Rich in calcium: Supports bone strength and muscle contraction.
• Low in fat: Ideal for maintaining lean muscle mass.

Tip: Incorporate tofu into stir-fries, salads, or soups to increase your protein intake and support muscle health.

13. Whey Protein

Whey protein is a popular supplement for individuals looking to build and preserve muscle mass. It is a fast-digesting protein that is quickly absorbed by the body, making it ideal for post-workout muscle recovery. One scoop of whey protein powder typically contains about 20 to 25 grams of protein, providing all the essential amino acids needed for muscle repair.

Whey protein is also rich in branched-chain amino acids (BCAAs), including leucine, which is particularly effective at stimulating muscle protein synthesis and preventing muscle breakdown.

Benefits:

• Fast-digesting protein: Ideal for post-workout recovery and muscle repair.
• Rich in BCAAs: Promotes muscle protein synthesis and prevents muscle wasting.
• Convenient supplement: Provides a quick and easy source of high-quality protein.

Tip: Add whey protein powder to smoothies or shakes for a convenient, muscle-boosting post-workout drink.

14. Edamame

Edamame, or young soybeans, are a plant-based source of high-quality protein that supports muscle health and growth. A one-cup serving of edamame contains about 17 grams of protein and is also rich in fiber, iron, and magnesium, all of which support muscle function and recovery.

Edamame is an excellent plant-based option for those looking to build muscle while maintaining a balanced, healthy diet. Its high protein content makes it an ideal snack or addition to meals for individuals experiencing muscle wasting.

Benefits:

• High in plant-based protein: Supports muscle repair and growth.
• Rich in fiber: Helps with digestion and nutrient absorption.
• Supports muscle function: Magnesium and iron prevent fatigue and support muscle contraction.

Tip: Snack on edamame or add it to salads and stir-fries for a protein-rich, muscle-boosting meal.

15. Milk

Milk is a nutrient-dense beverage that provides a balance of protein, carbohydrates, and fats, making it ideal for supporting muscle growth. One cup of milk contains around 8 grams of protein, including both whey and casein, which are essential for muscle recovery.

Milk is also rich in calcium and vitamin D, both of which are important for bone health and muscle contraction. Its combination of macronutrients makes it an effective food for those looking to maintain muscle mass and strength.

Benefits:

• Rich in protein: Supports muscle repair and growth.
• Contains calcium and vitamin D: Promotes bone health and muscle function.
• Balanced macronutrients: Provides protein, carbs, and fats for muscle recovery.

Tip: Drink milk as a post-workout recovery beverage or use it as the base for protein shakes to support lean muscle growth.

Conclusion

When dealing with muscle wasting, maintaining an adequate intake of high-quality protein is essential for preserving muscle mass, promoting muscle repair, and supporting overall health. Incorporating these 15 protein-rich foods into your diet can help combat muscle loss, boost muscle strength, and improve recovery. Whether you prefer animal-based proteins like chicken breast, salmon, and lean beef, or plant-based options such as quinoa, lentils, and tofu, these foods provide the necessary nutrients to help maintain muscle health and strength during recovery.