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how much protein should I eat?

Updated on October 16, 2012

When attempting to build muscle, exercise is only part of the equation. When I was younger I would workout 4 times a week, with little to no results. A few years ago I began supplementing my meals with protein shakes and bars. The difference has been amazing. Protein is an essential part of your muscle building program. The question is, "how much protein should I consume?"

The proper amount depends on your weight. The general rule is to consume 1 gram of protein per day per pound of body weight. If you weigh 150 lbs, you should consume 150 grams of protein. For more substantial growth, increase the amount to 1.5x or 2x the grams (225 or 300 grams).

It is tough to consume 150-300 grams of protein. Unless you eat 10-15 chicken breasts a day, you'll need some supplements. Muscle Milk (in my opinion) tastes the best. That goes for bars, shakes, and powders. A typical bar or shake will have 30+/- grams of protein a piece. Adding these to your day sporadically as a small meal is the best plan of attack.

The best method is to consume your protein right before and right after the workout. You want to get that protein within 45 minutes of the workout. Timing is key with your workout and protein.

Where can I get protein in food form?

Eggs

lean cuts of beef

trout

snapper

herring

salmon

swordfish

pork

duck

black-eyed peas

chickpeas (garbanzo beans)

goose

shellfish

haddock

tuna

black beans

ham

lamb

cheese

veal

yogurt (especially greek)

nuts

beans

lean turkey

lean Chicken



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