How to hit 150 grams of protein goal each day for muscle building: Muscle Building

 

I think every one knows that protein is the one of the foremost component in order to gain muscle mass or loss fat as well.

Protein helps increasing muscle mass, strength and repair and rebuild your muscle fiber.

So, it is very important to hit your daily protein goal along with carbs and fat as well. hitting protein goal is easy for non-vegetarian folks in comparison to vegetarian one. 

According to National Academy of Medicine an adult should get minimum 0.8g of protein for every kg of body weight per day and for the athlete, bodybuilder or any one who are engaged in high physical activity should consume minimum 1.8-2g of protein for every kg of body weight per day. 

 

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Here are the foods that you can eat in a day to hit your 150 grams of protein goal :

• Egg
• Double ton milk
• Brown bread
• Peanut butter
• One scoop of whey protein
• Seasonal vegetables
• Black chick peas 
• Oats/Dalia 
• Fruit (2 Banana or 1 apple)
• Chicken/Soya chunk 

Here are the meal list:

1. Meal 1

• 4 brown bread with 2 tablespoon of peanut butter
• 3 whole egg omelette
• 100 gram of daliya or oats with 300 ml of milk

Protein = 55

 2. Meal 2

• 1 cup chicken with gravy or 50 gram of soy chunk 
• 200 gram of rice
• 4 plain roti
• 200 gram of curd

Protein=  75 or 63

3. Meal 3

• 100 gram soaked black chick peas
• Fruit salad(2 banana+1 apple+pomegranate) 

Protein= 23.9

 4. Meal 4

• Any home made veges
• 4 plain roti
• 3 boil whole egg

Protein= 34

5. Before going to bed

• One glass of milk (500ml) with one scoop of whey protein 

Protein=  39

 6. You can consume whey protein twice a day or once a day, most probably consume just after the workout for better muscle development. 

After workout take protein with water and any other time you can have it with milk. 

If you have digestion problem with animal protein you can go with plant protein like soy protein.  

 

Related article: Whey protein VS Soy protein : Which one is for you?

 

Vegetarian can eat cheese instead of egg and soy instead of chicken. 

*Total number of protein may be differ from 150gram.

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