A recent study suggests that eating more protein does not necessarily build more muscle mass. Researchers at the University of Texas Medical Branch at Galveston compared the rate of muscle synthesis in people who ate either four ounces or 12 ounces of a protein-rich food. The same amount of muscle was produced in both cases. The study was performed with beef, but tofu and nuts are listed as beneficial sources of the important macronutrient. Instead of eating one protein-filled meal per day, researchers recommend incorporating four ounces of a protein-rich food at every meal to efficiently build muscles.