what are the protein food you need to eat for muscle mass?!
they say you need to eat allot of protein if you want to gain muscle but what are the food you need to eat ? :/ for breakfast.. lunch and dinner ? ps.i don't eat beef ,fish and pork :)
Answers:
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Hi, legumes like beans and lentils, whole-grains like brown rice and brown bread, nuts+ seeds and tofu are all very high in protein.
X
Indeed, they are right-
Muscle is made from amino acids (proteins) that you must obtain through your diet.
Therefore in order to bulk up you must consume more protein. The amount of protein your body needs to survive is about 40g-70g so when you want to GAIN muscle, multiply your weight in KG by 1.8.
E.g, i am 80KG, so i have 144g of protein a day.
Now you know how much protein you need you can start making a diet for yourself.
The most important part about a bulking up diet is to split your daily 3 meals into 6 or more smaller meals. This will keep your overall intake of protein high throughout the day, not just at breakfast, lunch and supper. You need this to happen so your protein supplies never diminish.
The best sources of protein are beef, chicken and fish, however, don't forget your beans and nuts. Bearing in mind 100g of beef has about 10 times more than beans, you will find it VERY hard to gain mass without eating meat.
Alternatively, consume a balanced diet with plenty of carbohydrates and water and you could get your protein through a whey protein shake. This will give you at least 30g extra protein, but i seriously suggest you consider eating meat if you want to bulk up and bulk up healthily.
Good luck, and always remember to train hard as essential.
Tofu is the best alternative. Lentil soups have proteins and these proteins are easy to absorb compared to meat gives less stress to the digestive system. Almonds soaked overnight and put it in blender with milk and saffron and cardamon makes a delicious drink.
I knew a gym instructor was was a veggie and a body builder. He told me that eating a lot of meat to build muscle tissue is a myth. He used to eat a lot of complex carbo...wholegrain pasta,rice and protein food like nuts...........
Nuts and lots of them. Spaghetti pastas and many vegetables. Things with wheat. Liver has a lot of protein.
chicken eggs has the most protein i know, thats why people drink them raw.
Soybean .... in fact all beans.