Happy Sunday!
You all need protein to build muscle. Every
single one of us.
Thats a fact. If you're not eating enough protein, then you simply can't build the desired muscle you all so desperately want to build. If you're working out really hard, and not intaking enough protein, then
you're really doing a disservice to yourself.
We all require a different amount of protein as well. The bigger you are, usually the more protein your body requires. A good rule of thumb is to eat your
body weight in protein each day. Or, if you're someone who is looking to lose weight, try to aim for your ideal body weight in protein each day.
Male: 180lbs; should be aiming for 180 grams of protein/day.
Female: 150lbs; should be aiming for 150 grams of protein/day.
I hit my protein every day. Every single day
of my life. And I have for the last 15+ years of my life. I constantly eat about 200 grams of protein per day. Thats why I'm strong. Thats why I look the way I do. Really. Like seriously.
So...since many of you fail to hit your
protein each day and each week, here's a list below of foods that include about 30 grams of protein per serving. The exact amount can vary slightly depending on preparation and brand, but this will give you a good reference. You need to hit your protein. Thats non-negotiable if you want to build muscle and change your body.
Chicken breast (cooked) – 4 oz (113g)
Lean ground beef (cooked) – 4 oz (113g)
Pork chop (cooked) – 5 oz (142g)
Ground turkey (cooked) - 4 oz (113g)
Turkey breast (cooked) – 4 oz (113g)
Salmon (cooked) – 4 oz (113g)
Tuna (from a can) – 1.5 cans (170g)
Shrimp (cooked) – 5 oz (140g)
Tilapia (cooked) – 5 oz (140g)
Scallops (cooked) – 6 oz (170g)
Eggs – 5 large eggs
Cottage cheese (low-fat) – 1 cup (226g)
Greek yogurt (plain,
non-fat) – 1¼ cups (280g)
Cheddar cheese – 3.5 oz (100g)
Whey protein powder – 1 scoop (depending on brand, usually 30g of protein)
Chickpeas (cooked) – 2 cups (330g)
Quinoa (cooked) – 3.5 cups (650g)
Edamame – 2 cups
(250g)
Tofu – 1¼ blocks (350g)
Animal proteins contain more protein per gram. Thats where
you are gong to get the best bang for your buck. Especially if you are someone that needs to keep calories in check - you need to be very diligent where you get your protein from. And, side note...peanut butter is not a protein🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️.
Have a fantastic Sunday.
Much Love,
Nick Bolio, CSCS
Owner
B3 Strength &
Conditioning
Bodybybolio.com
