How Doubling Your Protein Will Result In Real Gains

We all know that protein is the building block of muscle and regardless of the form it comes in, getting enough of it is pretty damn important. Chicken, fish, red meat, beans and various dairy products are all examples of food that is high in protein and the best way to get it, but you should also use supplements for even more intake on a daily basis.

The target number frequently said is to ingest 1.5 to 2.5 grams pf protein per pound of your bodyweight. So what you should do is shoot for the higher end of that scale and even surpass it.

A good number to shoot for is a minimum of 30 grams of protein per meal and if you eat five-to-seven small-to-moderately-sized meals a day (including two protein shakes and/or bars), then you should include one or more of these with each actual food meal:

*Hard Boiled Eggs – 31.5 grams of protein per five eggs.

*Grilled Chicken Breast – 29 grams per four ounces.

*Ground Beef (95/5%) – 33 grams per four ounces.

*Fish (in general) – 22 grams per three ounces.

*Pork Loin – 41 grams per chop.

*Tofu – six grams per three ounce slice.

*Milk – 14 grams per cup.

*Yogurt – 14 grams per cup.

*Greek Yogurt – 23 grams per cup.

*Cottage Cheese – 14 grams per four ounces.

*Soy Beans – 29 grams per cup.

*Nuts/Seeds (in general) – nine grams per ounce.

*Wheat Germ (uncooked) – 26 grams per cup.

*Oats (raw) – 26 grams per cup.

While all of those are nice, let’s get down to the ultimate meal for men – a big fat juicy steak! Yeah, we know. It can be high in fat, but fuck that shit; they’re delicious and provide a ton of protein. So you have to take the good with the bad.

The amount of protein depends on the cut, of course, and some are leaner than others. The round cuts are lower in fat and higher in protein and a great choice for building lean muscle mass. Here are some comparison with the grams of protein and fat per three ounce cut:

*Round – 25 grams of protein, eight grams of fat.

*Sirloin – 23 grams, 13 grams

*Chuck – 23 grams, 20 grams

*Flank – 22 grams, 10 grams

*Beef Brisket – 21 grams, 24 grams

*Short Loin – 19 grams, 19 grams

*Ribs – 18 grams, 25 grams

When it comes to protein powders, be careful of the small print under the explosive numbers that jump off the bottle label. You may see ’48 grams’ large and then ‘per two scoops’ or ‘per serving’ barely visible underneath it. What you want is a high number – at least 24 grams – per one scoop and that is each serving.

These supplements aren’t cheap and two scoops in a 2.2-pound can will not last very long if you’re drinking two shakes every day. So give the label a close read before jumping at the first one that catches your eye.

The main thing that you should check on a protein bar is not the grams of protein it contains, but rather how much sugar. Some of the brands with the highest amount of the good stuff (30 grams) will also have the most shit (25 or more grams of sugar).

Protein can be added to your daily nutrition plan to help build more muscle, but not at the expense of having it accompanied by high fat and sugar content. Be smart about it and you can reap the benefits.