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It ain't magic OP. Like everything, you need to put in the work to get to whatever your goals are. Lots of good suggestions and info in this thread.
You don't need protein powder if you eat enough protein, so do that, or supplement. But just know that a few more grams of protein isn't the end all be all. It's a journey and you either do what is needed to get to your goal or you don't. If you don't/won't then ok, fine. Try again, or give up...whatever. But it's not like you can't get their. It's not the worlds fault you can't get enough protein for your needs, it's yours. Take responsibility and make it happen or don't.
OP needs to keep in mind, that his lack of muscle is probably not a protein issue.
I'm a 56 year old, female, and eat primarily vegetarian and I have no trouble building muscle definition.
I doubt upping your protein will accomplish much.
Youngest son had to take LOTS of protein, he started out very thin, which he hated. Became a gym rat, needed to massively bulk up, and now he is pretty big with lots of muscle. He is 21 and has a super fast metabolism.
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You see, this is the issue. Almost everyone here has protein powder or protein shakes on their list. And that goes to show that foods just have too little protein and it is extremely difficult to naturally get a sufficient amount of protein without gulping down a protein drink.
I had several sessions with a nutritionist in the hospital. I strongly resisted the idea of supplements (and refused the Ensure, yuck).
But healing requires more protein than just living. I believe she said normal protein requirements are 1 gram per KILO (2.2lbs) of body weight, and she wanted me to get about 30% more than that.
You're putting yourself in an abnormal situation (adding muscle), so you have to eat abnormal foods.
Eggs and nuts help me hit my target. I'm female, so less protein required. Still, it's tough to hit the goal. But eggs & nuts certainly pack a whallop. I don't eat many calories, so it's hard to get the protein I need.
I add a bit of Vital Proteins supplement to cereal and things. Not a lot of protein, but helps hit the mark.
I'm not a body builder or the like. I just looked up protein because I'm trying to gain muscle. I'm older, and we all lose muscle as we age. Specifically, I noticed I'd lost my booty!!! Horror! I'm doing targeted exercises for glutes (as well as arms, etc.). I've begun to see some improvement. And the muscles in my glutes are much stronger.
American College of Sports Medicine says to build muscle in conjunction w/physical activity, a person needs 0.5 to 0.8 grams per pound of body weight. I've read higher requirements elsewhere, but since I'm female and not a bodybuilder, I went with this, esp due to the source. I weigh about 114, so my protein requirement is 57g - 92g. Remember that I don't eat that many calories, so I have to pay attention, but I can usu. hit somewhere in that range.
You see, this is the issue. Almost everyone here has protein powder or protein shakes on their list. And that goes to show that foods just have too little protein and it is extremely difficult to naturally get a sufficient amount of protein without gulping down a protein drink.
And.....? So what? You seem to be ranting about the lack of protein in food vs. your ability to eat such foods.
You can add all sorts of things to protein shakes: bananas, strawberries, spinach, etc. that are all natural foods if you're worried about that.
My elderly mother's doctor told her that she needed more protein in her diet, so we got her these from Costco. She likes them a lot. In addition to making sure she gets her share of chicken, turkey, fish, we also stocked up on protein toaster waffles, greek yogurt, cottage cheese, and nuts.
Definitely. Solid advice. Buy a shaker bottle or use a blender.
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