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How To Get Enough Protein To Build Huge Arms and a Muscular Physique

Updated on July 24, 2014

Protein Intake For Gaining Muscle

Do you want to get huge arms and a muscular body that will turn heads? Do you want to get stronger and have a physique that has more shape to it? Well, you'll need to get enough protein each day! And of course, you will need to lift weights and workout etc. But for the purpose of this article, I will go over how a person can meet their daily amount of protein that is needed to build muscle.

First of all, you might be asking, "how much protein is needed to build muscle?" This largely depends on a persons genetics and how much muscle they currently have. If you are just starting out, the amount of protein you need each day will not be that high. A general rule of thumb is that 1 gram of protein per lean body mass should be consumed per day . This is not an exact science, though.

Quite often, you may read articles or hear professional bodybuilders say that a person needs 250 grams of protein or more a day. This is often a misconception (not always) because the amount of protein needed to build muscle is less than what many people think.

Professional bodybuilders that are packing 250 lbs of lean muscle need hundreds of grams of protein a day because they have a freaky amount of muscle mass. So for them, they have to take very high daily amounts of protein to sustain their muscle mass. But for a person that is natural (not on drugs etc.), they will probably not need hundreds of grams of protein per day.

A major reason why you may hear that you need hundreds of grams of protein per day is because protein supplement companies want to make more money. If you think you need more protein (than you actually need), you may go out and buy protein supplements. Protein supplement companies want people to take more scoops of whey protein each day so people run out of protein faster. And when a person runs out of their protein supplement, they will go to the nearest GNC (or store) and buy more!

There is a lot of deception in the fitness industry believe it or not! Protein supplements can be beneficial, but many people that workout often take too much and waste their money.

How To Get Enough Protein To Get Huge Arms!

Some people, especially those who do not have much of an appetite, may find that it is difficult to get enough protein. Personally, I am someone who has a higher metabolism and I do not generally have a high appetite most of the time. This often means it is more difficult for me to get adequate protein. I have an ectomorph body type.

There are many ways that a person can meet their daily protein requirements. The ways provided below in this article will give you the best, particularly if you do not want to get all your protein from whole food..

Drink More Milk!

A simple way to get a lot of protein is by drinking milk. This can be whole milk or milk that is lower in fat. Make sure that the milk has 8 grams of protein per serving, though. Some types of milk (like almond milk) have fewer calories, but lacks sufficient protein. Each serving of milk should have 8 grams of protein.

Milk is a great way to meet protein requirements because it is a quality type of protein. It is also a liquid, which makes it easier to consume if you do not have a high appetite. If you drink a glass of milk (8-12 ounces) with each meal, you will get a lot of protein throughout the day. Drinking 50 ounces of milk each day is 50 grams of protein! And that is just through drinking liquid, not eating whole foods!

Take Protein Powders

Protein powders are not necessary if you want to build muscle mass, however, they can make it easier to meet protein requirements. They are also good if you are on the go and/or cannot cook a meal high in protein.

Most protein powders will have about 25-30 grams of of protein per scoop. Whey protein is a common protein powder, but casein and soy protein powders are also sold. Whey is the highest quality type of protein, though.

Combine Protein Powder With Milk!

A great way to get adequate protein is by putting protein powder in a glass of milk! This makes it much easier to get protein needed to build muscle! Make sure to mix well. You can use a spoon to mix protein powder in milk, but it may be easier to use a shaker. Shakers are relatively cheap. Just make sure to clean them after each use, as they get dirty inside and will smell bad.

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Foods High In Protein

While fruits and vegetables are healthy foods that provide a lot of essential vitamins, they do not contain much protein, if any. They are important food groups, but solely eating those types of foods will make it much more difficult to get enough protein to build muscle mass.

Foods like steak, chicken breast, and eggs are excellent examples of foods that are high in protein. Eggs are the highest quality protein that you can eat. They have a biological value of 100%. Steak is also good because a 5 oz sirloin steak has approximately 25 grams of protein.


Eat 4 scrambled eggs with a 12 oz glass of milk that has 1 scoop of whey powder in it. This will give you about 60 grams of protein in a single meal! The eggs contain about 25 grams of protein, whey has about 25, and milk has 12. This was just an example. You could also eat chicken breast, steak, or another food that has about 20-30 grams of protein in it.

Protein Bars or Protein Shakes?

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Protein Bars

Lastly, protein bars can make it easier to get the required amount of protein you need. They essentially offer the same benefits as a protein powder supplement. But they do not have to be mixed in liquid of course. They are great to take if you do have a place to prepare food etc.

Most protein bars will have about 20-30 grams of protein. This will depend on what brand you buy.


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    • jonnycomelately profile image

      Alan 2 years ago from Tasmania

      Kain, you have a fine physique, and obviously enjoy your passion of fitness. However, I am reminded of a photograph, probably somewhere on the Internet from several years ago, it was entitled "Only in America," - but that would be a bit biased and unkind.

      It depicted a gymnasium, flash establishment, on top of a small hill. Leading up to and down from the gymnasium was a set of elevators! - which somehow diminishes the objectives of the gymnasium, don't you think?

      You say you don't have anything at the house for training your calves. Don't you do the occasional pleasant walk through your neighbourhood or parkland? That can regenerate the lungs, the heart, the mind, as well as the calf-muscles. All very naturally, without expensive equipment.

      But maybe I am being old-fashioned and too logical. My apologies...... kindly meant, not too critical.

    • Kain 360 profile image

      Kain 360 3 years ago from PA

      Hezekiah, lol I actually do not train calves, although I train every thing else. Mostly, I do not train calves because I have nothing at house to use for them. And at the gym I am doing other stuff like training quads, hamstrings, upper back, etc..

      Calves and forearms are largely genetic. However, anyone can build them stronger, bigger etc... It may be more difficult, though. Or there may be less potential.

      I was gifted with good upper back and trap genetics.

    • Hezekiah profile image

      Hezekiah 3 years ago from Japan

      Nice hub, as a black man my diet is typical high on chicken breast and most my family have naturally big arms and chest. Its just the calves we need to work on.

    • misterhollywood profile image

      John Hollywood 3 years ago from Hollywood, CA

      I work out a lot. Great hub and cool to read. There are a lot if myths related to protein intake. What the body doesn't use it tends to let out as waste.

    • Kain 360 profile image

      Kain 360 3 years ago from PA

      Thanks for the comment! And that model is me lol!

      "Most" people (just like article mentioned) will not need extremely high amounts of protein, especially if it's good quality. Quality protein is more important that the quantity in many cases.

    • swilliams profile image

      Emunah La Paz 3 years ago from Arizona

      I think you used the best model for this article. I think you provided good information natural pictures. This time a year young men returning to high-school wanting to try out for sports this info is useful to them. And for moms looking to beef up their sons! Voted up and tweeted out!