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If you are thinking about increasing your muscle mass or maybe shed a few extra weight. Then you might have heard that you should increase the amount of protein you take in a day. 

Typically the protein you consume should be at least 2x the amount of your total body weight. 

Increasing muscle mass is not easy, you need proper exercise and a significant amount of protein to recover the damaged tissues in your muscles. You don’t need to spend hundreds of dollars on protein powders when you can have natural and less costly alternatives.

I will tell you 3 foods that you should include in your diet. If you want to fulfill the daily amount of protein your body requires. If your weight is 70kgs then you need at least 140g+ of protein daily. Only then you will be able to build your muscle mass. 

To absorb the protein you might need other nutrients that play an equal part in increasing muscle mass. So here are the 3 foods that you should include right away. 

1: Powdered Bone Broth

Bone broth is rich in protein, it is usually made by cooking it overnight for almost 16-17 hours. If you are someone who has a busy routine, you want to hit the gym and do other routine work. Taking some time off to make something like bone broth can be difficult. 

To deal with this problem we use powdered bone broth. It is easy to make and you can take it anywhere. You can also use it after your workout. 

Bone broth prevents many health disorders as well. By consuming powdered bone broth every day. You will notice various health-related changes. Bone broth prevents cancer, heart disorders, joint pain, and digestive problems. 

2: Seafood

Seafood is perfect to be included in your dinner. Most fishes such as salmon, mackerel, and tuna are rich in protein but contain fewer carbs. Due to this, it is perfect for muscle gain and even more beneficial if you want to lose weight. 

Seafood is rich in various nutrients that are important for your health. Most importantly it is rich in omega-3 fatty acids. Which is great for heart health. Omega-3 fatty acids also help in lowering blood sugar levels. 

3: Dairy Products 

Dairy products such as yogurt, milk, and cheese are a great source of protein. Keep in mind that consuming too many dairy products can also lead to weight gain. Dont include processed dairy products in your diet. 


By consuming these foods you can increase the intake of protein. Stay away from processed foods because they won’t do you any good. I would recommend that you use powdered bone broth in your daily diet. Another beneficial thing about it is that you can use it with any other dish. You can sprinkle the bone broth powder on it and get all the additional protein. There are many other foods that you can consume to increase your protein intake. But these foods are easy to get and consume. 

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