Bodybuilders should consume 2.3 to 3.1 grams of protein per kilogram of body weight per day. For example, a 200-pound (91 kg) bodybuilder should consume around 225 grams of protein per day. I weigh 75 kg (165 pounds) so I should consume 187,5 g of protein should I be interested in building mass.
High Protein Foods
- Salmon
- Chicken breast
- Beef
- Tuna – half a can: 10g
- Fresh tuna: 10 g
- Bison
- Pork
- Turkey
- Halibut
Vegetarian High Protein Foods
- Eggs: 4 x 6.3 g = 25.2
- Greek Yogurt: 5 g
- Cheese e.g. cottage cheese, cheddar cheese: 10 g
- Milk: 2 cups a day = 16 g
- Nut butters e.g. peanut butter: 4 g
- Whey protein powder: 3 g
Vegan High Protein Foods
- Black beans
- Lima beans
- Broccoli
- Cauliflower
- Chinese Cabbage
- Oats: 10g
- Tempeh
- Spirulina
- Hemp seeds
- Sun-dried tomatores
- Guava
- Artichokes
- Peas
- Chickpeas: 7 g
- Quinoa
- Almonds
- Lentils
- Pumpkin seeds
- Avocado
- Pistachios
- Chia seeds
- Asparagus
- Brussels sprouts
- Spelt
- Teff
Am I Getting Enough Protein?
Just for interest’s sake I totalled the amount of protein (in grams) next to the food I have daily. It comes to 90 grams of protein per day. This is half the amount I need should the objective be to build mass.
Sources
Featured photo by cottonbro studio
16 Delicious High Protein Foods >
What Foods are High in Protein? >
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