Proteins are important for muscle and bone growth. However, eating extra protein does not cause increased muscle growth.
Muscles only grow as a result of proper exercise.
Foods high in protein include milk, meats, fish, chicken, turkey, egg whites, cheese, and cottage cheese. Proteins from animal sources are called complete proteins. This means they contain all of the essential building blocks of protein called amino acids. Adults can receive adequate protein eating only a vegetarian diet, but this is more difficult for growing infants and children. Many people do not realize that protein also is available from non-meat sources.