By far one of the most annoying aspects of trying to add muscle size is protein consumption. It is a never ending process! Aside from the mere fact that you have to consume a very large amount of it there is also the preparation required and the planning to ensure you can include it in your meals and daily routine. Talk about a headache!
Are there any tips to make this whole process easy? Luckily yes there are a few things you can do to make things a bit smoother.
What You Need
First let’s look at the minimum amount of protein you should be taking in each day if you want to gain muscle size. The general rule of thumb, depending on the expert you talk to is somewhere around .8 to 1.15 grams per pound of bodyweight. Since it is always better to be over than under, let’s just use 1.15 grams per pound of bodyweight. So a 200lb man would need a hefty 230 grams.
As you need a lot of protein meals should be focused around the big protein providers like various types of meat. Dairy, beans, and nuts are all great additions but the bulk of your protein will come from whey shakes, chicken, fish, red, meat, and eggs. We can toss tofu, soy beans, and cottage cheese as three other things that have enough protein to fall in between.
- Prepare Food in Bulk – Planning on making just what you need for each meal is great if you have an abundance of time but it is much easier to pick a day and making it a cooking day. Hard boil a dozen eggs, cook up a few pounds of ground turkey, grill up a dozen chicken breasts, or make a few cans of tuna all at the same time. Heck of those options do two at once if possible.
- Find a Good Protein Bar – Protein bars are a great addition and emergency snack to have around. There will be times when you just can’t make something. A nice protein bar with fresh fruit is simple and will give you what you need.
- Learn to Love Whey – Whey protein is an ideal addition to a diet because it is such a high quality source of protein and easily absorbed. This should be a daily staple of a pre and post-workout meal which then covers your protein needs for two of the meals for the day.
- Find a Protein Cookbook – Many people get bored eating protein. Find ways to give yourself variety.
- Cook Right After Shopping – Many people avoid the work of cooking. Instead of waiting take the stuff straight from the grocer to the stove and cook up some bulk meals.
- Start Using Soy Beans – They have very high protein content and can be cooked in a number of ways.
- Eat Protein First – Fill up on the protein first before you get to the other stuff.
- Find High Quality Snacks – There are some great nuts and seeds out there along with jerky that can be a nice protein boost any time in the day. Having something handy to snack on easily just adds to the protein total throughout the day.
- Plan meals out each week. Do the math ahead of time and figure out what needs to be prepared that day versus what can be done ahead of time.