Build Muscle With Protein

Want to build muscle while strength training? Your daily protein intake target (in grams) should be about half your weight (in pounds). For example, a 180 lb. man would need 90 grams of protein per day. The following list shows sources of food that have a good amount of protein:

Food Protein (grams)

Beef (3 oz cooked) 25

Chicken (1 breast) 25

Ground beef (3 oz cooked) 22

Fish or shellfish (3oz cooked) 21

Tuna, canned (3 oz cooked) 21

Salmon, canned (3 oz cooked) 17

Cottage cheese (1/2 cup) 13

Edamame (1/2 cup) 10

Milk (1 cup) 8

Peanut butter (2 Tbs.) 8

Egg (1 large) 6

Oatmeal (1 cup cooked) 6

Nuts (1 oz) 5

Source: Nutrition Action HealthLetter

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