You have certainly heard the following statements many times. If you want to gain muscle mass, you need to get enough protein. The number 2g of protein per 1kg of your weight is most often given here. By the way, a rather interesting rw_discussion took place recently on this topic in our forum, which you can find here. But back to the point. 2g of protein per 1kg of weight means, for example, for a 75kg guy 150g of protein per day. The more experienced of you will now wave your hand and say, 150g, I’ll do one or two. But I remember when I started this sport and when I first saw these horrible numbers, I absolutely didn’t understand where I could get this amount. And at the time, I didn’t even have any idea that there was definitely a big difference between whether the protein was made from cottage cheese or chicken. And that’s how I think the boys feel now, with whom I sometimes talk about the basics of volume training, for example in the gym. They stand nearby for a moment and just look around, then timidly ask questions and in a moment we are already in full conversation. But then it’s my “speech” about the importance of nutrition and the need for enough protein, and at that moment you can see how the initial spark in their eyes is slowly dying out. They won’t say anything on top, but one thing will happen to them in their minds: no one will get 150g of protein in themselves … so I’m just lost. And then they listen, but with the idea that even if they do all the following things, they just don’t have the food. And yet you just have to think about it a bit … about the importance of nutrition and the necessity of enough protein, and at that moment you can see how the initial spark in their eyes is slowly dying out. They won’t say anything on top, but one thing will happen to them in their minds: no one will get 150g of protein in themselves … so I’m just lost. And then they listen, but with the idea that even if they do all the following things, they just don’t have the food. And yet you just have to think about it a bit … about the importance of nutrition and the necessity of enough protein, and at that moment you can see how the initial spark in their eyes is slowly dying out. They won’t say anything on top, but one thing will happen to them in their minds: no one will get 150g of protein in themselves … so I’m just lost. And then they listen, but with the idea that even if they do all the following things, they just don’t have the food. And yet you just have to think about it a bit …
150g of protein … that number sounds pretty high. But let’s look at it from a different angle. How about chicken. I can already see you waving your hand with the words, I have no options or money. But this is a mistake! A 200g portion of chicken breast will currently cost you around 20 CZK. And what do you find in these 200 grams? In the first place, it is a whole 38g of high-quality protein. And for just twenty? You can build on that! Now there may be an objection to the impossibility of preparing such a meal … Especially from students who live with their parents or in a dormitory, for example. But even this is a bit of an excuse that has no justification. You have two options for the basic preparation of chicken meat. First, you rinse the meat, throw it in a mug with boiling water and you don’t care about it for the next few tens of minutes. It’s difficult? It’s not! But do you want the second option? She’s a little faster, but also tastier … Teflon pan and pieces of chicken breast sliced on it. No fat, just cover with water. Is this challenging? Not again! All you need is one pan, or one mug and a few minutes of time. Maybe one more thing could discourage you, and that is the strange views of your surroundings. Believe me, I know them. For example, I knew half of the people from our dormitory from the shared kitchen, where I spent a considerable amount of time many times a day. At first it bothered me at first, but after a while I got messages like “Hello chicken” or “Are you croaking here again?” they stopped bothering me and I rather liked them. Parents at home? Yes, they look weirdly and at first a little disapproving, but just as they raised you before, so now you have to re-educate them at least a little bit. For the first time or the second time, they may shake their heads, but after a week or a month they will not even feel it and they will be more surprised,
So that was a few words about chicken, which, I firmly believe, are not missing from your diet and will never be missed. But what to draw proteins from? How about oatmeal? I know, now you’re shaking your head and you don’t agree … and you’re right, because this protein is definitely not complex. But what about a morning breakfast in similarly oatmeal with milk and a few egg whites? That doesn’t sound so bad anymore, don’t you think? Oatmeal is primarily a source of quality carbohydrates and fiber, but in addition to this, they also contain 14 grams of protein! And if you supplement them with a little milk (3.3 g / 100 ml) and egg whites (4 g), you will get the most nutritious food!
What next? I should have mentioned the fish meat paragraph above, but better now than never. Yes, it costs a little, but if you choose frozen Alaskan cod, for example, it will again be just a few crowns and another 18 grams of protein is here! Preparation is simple again, just throw in water again and cook for a while. The taste is not entirely ideal, but with a little dexterity it can be easily corrected.
I have already mentioned another source of protein that I want to mention. Milk. 1 liter of milk contains 33 grams of protein and its price is around 10-12 CZK. Now you will definitely think of cottage cheese … And I say why not, but here it requires a little balance. On the one hand, curd is a bit digestible for the body and on the other hand, like those flakes, it does not contain the complete spectrum of amino acids. Solution? Try it in combination with other sources, maybe again with eggs … How? Like this!
We go on and return to the meat, this time to the chicken liver (20g / 100g). Their price is minimal, the only thing that is a bit uncomfortable here is the preparation time. But on the other hand, it fully compensates for the taste and you, for example, settle your relationships with your taste buds a bit after those terrible morning flakes.
So one more question from the introduction? 150g of protein … how does it sound? Not so bad, what do you think?
100g flakes, 1 / 2l milk, banana, 3 proteins – 40g protein
100g rice, 200g chicken meat – 50g protein
100g pasta, 100g fish cod – 30g protein
That’s 120 grams in three daily meals together! I certainly don’t have to continue, because you will find a lot of examples of the menu on these pages …
Did I forget something? Definitely yes, so for sure I enclose a table of some foods that are suitable to have with their nutritional values in the head …
But before we get to it, a few words about why I actually wrote this article. I was mainly concerned with one thing: if you feel that you do not have the opportunity to supply your body with everything it needs, do not give up! Every path is a bit thorny and the one behind your dream ideal figure is no exception. On the contrary, the path to the character you want is very rough, sometimes difficult and at times you will feel like punching it all over and returning to drinking beer at the Nova news. Then you can convince yourself that you’re actually missing nothing and that you’re happy with yourself … But what about the faint voice that used to tell you that there’s something wrong with your character? Yes, he’s still there … All you have to do is listen to him and pull him out of his depth, because the feeling when, for example, an old acquaintance meets you after a while and looks in disbelief at the amazing change of your character, is more than priceless! And believe me, every person, without exception, whether by nature small, big, fat or thin, every person has it! It just wants one thing, it just wants it! And at that moment, the apparent problems will become challenges that you will easily overcome, and one day, in the distant future, you will be very grateful for your first “I want”!