What is the best food for building muscle in men? Pork tenderloin! Pork tenderloin contains 22 grams of protein, 1.7 grams fat and 62 milligrams of cholesterol in a 3-ounce portion. Pork is a great way to meet your daily requirements for protein. Men should aim to consume 45 grams of protein daily. Quinoa Quinoa should be on your list if you want to build lean muscle mass. Quinoa is a versatile...