What are some good protein sources for muscle building?
I am a small 145 lb guy and I wanting to get bigger, around 185. I get that building muscle takes time so regardless of how bad I want it, I have to wait. I have been lifting for about a month and I think I have gained around 5 lbs of muscle. My workouts are very short but I lift extremely hard with very low reps (like 1 or 2 times). I have been taking some whey protein shakes that I got from Wal-mart. I take in about 120 grams of protein from that alone. And I try to eat alot to but it just isnt working out for me as well as I planned. I want to be able to have around 400 or 500 grams of protein a day. So does anyone recommend any high protein shakes or supplements or something to help me hit this 500 gram mark everyday? Or maybe even something else I havent thought of?
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It's a bit early for you to be lifting in that rep range because your form could not possibly be that good yet.Whey has the highest biological value of any protein source for humans.It's not protein alone that will make you grow because you need to take in far more calories then you're burning.If you don't you run the risk of breaking down lean muscle for energy so good sources of carbs are a necessity for gaining mass,Rice,pasta and oatmeal are amongst the best for this purpose.You need to get protein every three hours to retain a positive nitrogen balance.Beef,eggs,chicken and pork are some of the better sources but you must include a balance of other good food to remain healthy and get ALL of the nutrients that you need.A 3-8 rep scheme will probably work better because of the lactic acid that it creates.This will help raise you growth hormone levels but for now just concentrate on proper form.You're probably using Body Fortress if you get it from Wal Mart.You can get Designer Whey from DPSNutrition.net for even less and it's 47% better than regular whey because it's hydrolyzed and glutamine enriched
Yeast..
Eggs, lean meat
pulses,egg,milk,meat,fish,leafyvegetables,soyabean &groundnut etc r the chife source of proteins
first of all…..good for you that you wanna build muscles. Also good that you realise that it takes time. Many poeple want to take short cuts to try to get bg fast by taking supplements like steriods. These are but temporarty and bad for your health.
Back to your question. Let me make this sweet and short. To gain muscles weight instead of fats you should take 2grms of protein per kg of your weight. So you say that you are 145Lb…which is about 66kg…..so you need about 132 grams of protein per day. it is said that at one time your body can only take about 30 to 40 grms of protein, the rest is unabsorbed.
so you should aim to take about 5 to 6 servings of protein(30grms) throughout the day to build muscles. Whey protein is good when you want quick protein like after your workout. other then that you want to include other protein scources like lean chicken breasts, salmon or tuna. or any fish, egg whites, which are the best scources of protein.
You also want to consume some carb with the portein as they are better absorbed when taken with carbs. Some good scources are complex carbs like outmeal, meusli, potatoes, wheat bread, brown rice and pasta.
do this consistently and you will see the results pretty soon.
Fish(salmon is the best), chicken,eggs and lean meat. Good Luck!!