Protein synthesis is a metabolic process wherein protein is broken down into macronutrients that provide nourishment for the growth and build-up of muscles, (namely muscle tissue). Without the process of protein Synthesis, which is also the main producer of the energy that you get during your workouts, you will not have enough energy to continue with your workouts. In addition it is concerned with the repair and generation of new protein nutrients that contain greater strengthening qualities. This implies that protein synthesis also repairs any wear and tear damage within the soft tissue of the muscles.

Your muscles will never develop without protein synthesis. Protein is the main component that goes into muscle building. Therefore it would be essential to know the right types of foods to increase protein synthesis within the body.

1 Beans


Beans like kidney, black, pinto, garbanzo increase protein synthesis due to their high protein content. They may not provide a complete source of essential amino acids, but beans can provide a muscle-building boost when paired with brown rice. This combination is good for vegetarians that provide a sufficient supply of complete amino acids for protein synthesis. Beans also provide healthy low-glycemic carbohydrates to increase muscle recovery. These are good for muscle building

2 Chicken Breast

Chicken Breast

Chicken breast also contains another essential BCAA- Valine, which treats any metabolic and liver disease present in the body. Like leucine, valine also regulates and facilitates protein synthesis, making it a crucial element for the process.

3 Hard Boiled Eggs

Hard Boiled Eggs

Eggs contain high amounts of Vitamin B2 a.k.a Riboflavin. Not only good for protein synthesis, but it also a requisite in various cellular processes and energy metabolism.

4 Chicken Liver

Chicken Liver

This is a rich source of Glutamine, which is also an amino acid that induces the production of certain antioxidants and regulates the acid-content of the body. No doubt that it is an important food for protein synthesis, since it is the main substance required for building up muscle mass.

5 Broccoli


Broccoli gives you the useful antioxidant Alpha-Lipoic Acid (ALA).As an anti-oxidant it targets the free radicals within the body that are essentially the waste products resulting from the conversion of food into energy process. It escalates protein synthesis and decreases fat by dissolving it.

6 Cashew nuts

Cashew nuts

Rich in Isoleucine, Cashews are one of the essential BCAAs. Isoleucine is required in forming hemoglobin of the blood. It is good for regulating and increase protein synthesis to amplify energy production. It also repairs any damaged muscle fiber.In fact all nuts are good for boidy building.

7 Sugar Cane

Sugar Cane

This is a rich source of L-Glycine, one of the simplest amino acids. It is generally sweet by nature and can be used as a sugar substitute for diabetic patients. Its main function is to stimulate the production of other amino acids and protein synthesis to produce creatine.

8 Fish and seafood

Fish and seafood

Among foods for protein synthesis, Fish is a good source of L-Taurine which is an amino acid containing components of Sulfur. It supports and enhances protein synthesis and is considered a good amino acid for athletes.

9 Milk


Milk contains high levels of L-Citrulline and L-Arginine. Both have qualities that increase the production of nitric oxide within the body. They stimulate protein synthesis, boosts libido and magnifies energy levels in the body.

10 Honey


High in Insulin Content, which is the substance that delivers the nutritional content of the protein shakes. Insulin increases protein synthesis to metabolize nutrients into energy and prevents the breakdown of muscle fiber, thus promoting muscle growth. These are the best foods to increase protein synthesis.