Although the amount of protein we take in daily plays a huge roll in building muscle mass, we also have to pay a lot of attention to the quality of the protein. If you look over the weight gain formula for hardgainers you can calculate the amount of protein your body needs in order to gain muscle mass.
Now that you know how much protein you should be consuming daily, let’s go over what the best sources are. I have also put together a small list of snacks you can eat throughout the day that contain good proteins and other calories needed for gaining muscle mass.
Top 10 protein sources
Here is my list of the top 10 sources of quality protein. The amounts of grams listed are calculated per serving.
1. Egg whites (6 grams)
2. Chicken Breast (25 grams)
3. Tuna (18 grams)
4. Peanut Butter (8 grams)
5. Ground turkey meat (26 grams)
6. Yogurt (14 grams)
7. Salmon (15 grams)
8. nonfat milk (8 grams)
9. Beans (8 grams)
10. Cottage cheese (28 grams)
Hardgainer snacks for muscle mass
1. Peanut butter sandwich on wheat bread
2. Tuna sandwich with tomatoes on wheat bread
3. Grilled chicken breast salad with almonds
4. Ground turkey with wheat pasta
5. Grilled salmon salad
1. Egg whites (6 grams)
2. Chicken Breast (25 grams)
3. Tuna (18 grams)
4. Peanut Butter (8 grams)
5. Ground turkey meat (26 grams)
6. Yogurt (14 grams)
7. Salmon (15 grams)
8. nonfat milk (8 grams)
9. Beans (8 grams)
10. Cottage cheese (28 grams)
Hardgainer snacks for muscle mass
1. Peanut butter sandwich on wheat bread
2. Tuna sandwich with tomatoes on wheat bread
3. Grilled chicken breast salad with almonds
4. Ground turkey with wheat pasta
5. Grilled salmon salad
These are a few great snacks to add to your daily caloric intake. Each one contains quality protein with a great source of complex carbohydrates. As a hardgainer who is eating 5-6 meals a day, it may be difficult to avoid eating the same types of snacks or “in between meals” everyday. With that being said, I hope I have broadened your healthy meal list.
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2 comments:
hey. it's taylor
i noticed that for me, i didn't have problems with protein intake, rather calorie intake. still, good post. i can't stand cottage cheese. but you don't eat for taste... you eat because you're a machine. anyway. lol
Taylor,
Yeah most hardgainers like us mainly fail to consume the proper amount of calories so i can definately relate. Cottage cheese is not my first choice of food for protein but for those who dont mind eating it, its a great source.
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