include
* chicken breast
* turkey
* lean beef
* lean lamb
Protein content is generally substantial in both red and white meats. The larger nutritional difference often comes from the amount and type of fat in the specific cut.
How to make meat more muscle-friendly
Choose leaner cuts most of the time and use cooking methods such as:
* grilling
* roasting
* baking
* air-frying
* sautéing with moderate amounts of oil
Pair the protein with potatoes, rice, whole grains, or legumes to provide carbohydrates for training and recovery.
## 3. Dairy Foods
Milk, yogurt, cottage cheese, and many cheeses provide high-quality protein.
Milk naturally contains two major types of protein:
* casein
* whey
Whey is digested relatively quickly, while casein is digested more slowly. Together, they make dairy foods a practical protein source throughout the day.
### Useful dairy choices
For muscle building, consider:
* Greek yogurt
* cottage cheese
* milk
* skyr
* natural yogurt
* moderate portions of cheese
Greek yogurt and skyr are particularly useful because they can contain substantial protein while still being easy to combine with other foods.
### Easy muscle-building snack
Try plain Greek yogurt with:
* berries
* oats
* nuts
* banana
* a little honey if desired
This combination provides protein, carbohydrates, fiber, and additional calories that can be useful when
