PROTEIN , PROTEIN AND MORE PROTEIN.
Protein is one of the major components in the building block of the human body and most importantly it helps us to build some rock solid hard muscles. Protein helps us make all kinds of muscle gains!
I’ve received many questions such as ” DUDE! How do i get 150g of protein in, it seems like a lot.”
My response : ” Don’t worry, i was there once before, now i eat 250g of protein on the daily. ” It’s easy.
Below i will include the estimated protein intake per serving of each protein source which will help you meet your protein requirements.
1) WHOLE EGGS.
Eggs are a fantastic source of protein, they are cost effective too.
10 eggs cost up to S$1.90 while 30 eggs cost up to S$3.95
1 WHOLE EGG = 6G OF PROTEIN
2) CHICKEN BREAST
CHICKEN BREAST CAN BE COOKED IN A VARIETY OF WAYS : GRILLED/STEAMED/BOILED/PAN-FRIED/DEEP-FRIED ETC.
Mostly all condiments and sauces work well with chicken breast (:
1kg of chicken breast cost roughly about S$5 to S$7 depending on which grocery store you get it from
100g of CHICKEN BREAST = 23 OF PROTEIN
WHO DOEST LOVE A GOOD OL’ CAN OF TUNA? FALVOURED TUNA, TUNA IN OLIVE OIL , TUNA IN WATER, THEY ARE STIL A GREAT SOURCE OF PROTEIN.
DEPENDING ON THE FLAVOUR AND BRAND OF TUNA, A CAN WOULD COST FROM S$1 TO S$2
1 CAN OF TUNA = 22G TO 28G OF PROTEIN (:
4) WHEY PROTEIN
WHEY PROTEIN. INEXPENSIVE AND CONVIENIENT FOR ON-THE-GO SITUATIONS. GREAT FLAVOURS TOO!
A 5LB TUB OF WHEY WILL COST ABOUT 4 S$70 TO S$80
A TUB OF WILL LAST FOR 2 MONTHS ( 1 SCOOP PER DAY) OR 1 MONTH ( 2 SCOOPS PER DAY )
1 SCOOP = 23G TO 25G OF PROTEIN (:
5) NATURAL PEANUT BUTTER
WHO DOESNT LOVE A GOOD PEANUT BUTTER AND JELLY SANDWHICH SNACK DURING THE DAY? i KNOW I DO!
NATURAL PEANUT BUTTER IS A GOOD SOURCE OF HEALTHY FATS AS WELL AS PROTEIN!
A JAR WILL COST UP TO $5
2 TABLESPOONS OF PEANUT BUTTER = 8 GRAMS OF PROTEIN
SAMPLE PROTEIN INTAKE DIET ( 200G + PROTEIN )
2 SCOOPS WHEY = 48G PROTEIN
6 WHOLE EGGS = 36G PROTEIN
2 TBLSPN PB = 8G PROTEIN
1 CAN TUNA = 25G PROTEIN
500G CHICKEN = 115G PROTEIN
TOTAL : 232G PROTEIN 😀