If it comes muscles
If you want to gain muscle mass, you must consume more energy from food, plus enough protein. For example, if you want to raise one pound of muscle per week, you should consume 500 kcal of food per day extra. Otherwise, you will not achieve your goals no matter what proportion of your food are proteins.
So how one can choose from ordinary food, one that has a high protein? One can look at the Nutrition Facts label of the product being considered, to get an idea of how much protein will contain a portion of that product. For example, a can of tuna per 180 g of natural product containing about 120g Net Wt. So if you eat the whole can of tuna, would be consumed (29.6 x 120) / 100 = 35.5 grams protein, that is about half the recommended daily dose for a high school wrestler.
Another way to help choose foods rich in protein to study dealing with tables of food composition, such as that found in this article. Other tables can be found in libraries, nutrition texts, cookbooks, and online. The Department of Agriculture of the United States published on the internet the USDA (Nutrient Database for Standard Reference), perhaps the best existing source of this information. The table shown in this article, is far from complete, but to make comparisons easier, the contents of protein per ounce are listed for each item of food. Some of the foods richest in proteins are highlighted in bold, but do not ignore the food with less protein. Each of these foods can contribute to obtain a nutritious diet.
In short, almost all athletes can get the amount of protein they need for optimal performance and muscle growth, regular meals contained in their normal diets. No need to spend lots of money on protein supplements or amino acid supplements. While you eat enough calories and eat a wide variety of foods, the amino acid composition or quality of protein each particular item has almost no consequence.