It doesn’t take a genius to figure out that protein is the building block of muscle. If you are training and want to make some serious gains, then you will be consuming a lot of protein in one form or another. Get used to grilled chicken breasts and protein shakes.
But you can give yourself a good variety by using red meat, fish, poultry and dairy for protein. Mix in a few protein shakes and/or protein bars in between meals and you will be racking up those milligrams.
The old chart used by bodybuilders says that you should be consuming 1.5-to-2 milligrams of protein per pound of body weight. So with that in mind, let’s take a look at some of the more basic foods and what their nutritional values are:
*Skinless chicken – 3 ounces, 141 calories, 28 grams protein
*Steak – 3 ounces, 158 calories, 26 grams protein
*Roasted turkey – 3 ounces, 135 calories, 25 grams protein
*Pork – 3 ounces, 122 calories, 22 grams protein
*Ham – 3 ounces, 139 calories, 14 grams protein
*Egg – 1 egg, 71 calories, 6 grams protein
*Salmon – 3 ounces, 155 calories, 22 grams protein
*Tuna – 3 ounces, 99 calories, 22 grams protein
*Greek yogurt – 6 ounces, 100 calories, 18 grams protein
*Cottage cheese – 4 ounces, 81 calories, 14 grams protein
*Skim milk – 1 cup, 86 calories, 8 grams protein
If you’re a 200-pound bodybuilder, then it’s obvious that you need to stuff your face with a bunch of these foods and then some. So that’s why you’ll be plunking down money not only in the grocery store, but the supplement shop, as well.
You should be drinking two protein shakes minimum and while it is not necessary to buy different types, there is more than one available for a number of reasons.
Let’s take a look at your options:
*Whey concentrate – The most common one and it is reasonably priced, too. Great for pre and post-workout and in between meals. Just be aware that sometimes the labels will say a large number of grams per serving, but that will include two scoops.
*Casein – This is the best choice for nighttime consumption, as it is a slow digesting variety of protein. It can take up to seven hours to completely break down in the body and also contains a good amount of glutamine. This is your best choice to use before bedtime.
*Soy – For the vegetarians out there that want a ‘safe’ protein, soy also is high in glutamine, arginine and BCAAs in general.
*Whey isolate – This is a great type when you want to eliminate carbs and sugars and it is absorbed much quicker than whey concentrates. But it is more expensive.
Some of the new flavors of protein powder make it seem as if they are too good to be true. So just check the labels before buying them to make sure that they do not contain too much of any particular substance that you want to avoid. The manufacturers have put aside what is good for you in exchange for good tasting powders.
At the end of the day, there are enough options that add up to 400 grams of protein.