You have been working out consistently but somehow you are not making the gainz that you’re expecting?
It is probably due to the lack of daily protein intake!
*Note*: The Recommended Dietary Allowance (RDA) for daily protein intake is 0.8grams of protein per kilogram of body weight.
However my preference has always been 1gram of protein per pound of body weight.
Protein is one of the main three macro-nutrients along side with carbohydrates and fats. It is essential for building muscle mass!
However among those 3 macro-nutrients, protein is the hardest one to meet the daily intake.
30g of Protein ideas, to help you meet your daily protein intake!
1) Chicken Breast/ Rotisserie Chicken
Chicken is one of the most popular meat, and contains super high protein per 100g of serving.
Both Rotisserie chicken and chicken breast are great examples of that.
As for other parts of the chicken such as drumstick, thigh, wing, keel and others may vary.
Overall it comes down to your preference/ needs and which suit best to your personal health and fitness goal.
2) Grass Fed Steak
As for grass-fed steak, there is an article by healthline on the difference between it and grain-fed steak to clear the argument of which one is better.
As what stated in the article, it all comes down to as long as your diet consist of “real food”.
3) Cod Fish
Next is Codfish which is one of the popular cold saltwater fish among bluefish, flounder, tuna, rockfish and many more.
I’m not a chef but visit here for Codfish recipe ideas. It is mouth-watering!
As for no4 in the list, is the shrimp. Shrimp has to be one of my favourite source of protein.
As some of you guys that may going through a cutting phase, shrimp is ideal to include in your diet. As it has not only high protein, but low fat as well!
It would be a good additional protein source whenever you are still short on your protein needs but you already maxed on your fat for the day.
This would be already be obvious to the vast majority of you guys as eggs are the most cheap source of protein and so easy to consume!
It is perfect for students or someone that is on a tight budget! Who says building muscle has to be expensive?
One of the great protein source that most common people are not aware of (like me when I first got into fitness), are beans!
Edamame beans are immature soybeans and sometimes referred to as vegetable-type soybeans.
Other common soybean that is rich in protein is tofu!
Both are great alternatives if you are tired of eating meat & eggs, and in need of high vitamins, minerals and fiber as well.
As for lentils, it is actually part of the legume family because I believe it grows in pods.
But some also group lentils with beans & peas. It contains 9g of protein per 100g serving.
On top of that, peanuts family also have high protein as well particularly almonds!
8) Cottage Cheese
Cheese has to be one of the common source of protein as well. However, cottage cheese particularly is considered to be super healthy and nutritious!
Here’s a complete article on it from healthline.
9) Ground turkey
Another great meat protein source has to be the ground turkey.
Aside from having high protein, it is also considered to be a super low-cost meat.
Since it is a quite an exotic meat (well to me atleast) compared to chicken and beef, here is some recipe ideas to refer to from Delish.
10) Canned Tuna
And no10 is canned tuna. Very good protein source and taste great as well on some occasion.
Personally I rarely would choose this because in Malaysia, it is expensive compared to other low-cost protein sources out there.
11) Greek Yogurt
Lastly is greek yoghurt. Particularly the Light & Fit Greek yoghurt where it contains 0g of fat, and 12g of protein per container (150g)!
The light & fit greek yoghurt seems to be one of the most commonly consumed within the fitness industry compared to other top brands.
GREAT to mix with your protein shakes or mix it with quaker oatmeal for breakfast!
To conclude, be sure to diversify your protein sources.
Because are you really bulking if you are not tired of eating? especially if its the same thing daily!
Remember guys, make sure to provide enough building blocks to your body. Cause are you really “building” with training hard alone?
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and/or lifestyle, be sure to contact your health practitioner.