Wednesday, 8 July 2009

Achieving Muscle Gains Without Supplements

I used to be big into taking supplements like weight gainer and protein shakes but have found that you do not need to take these to achieve muscle gains.

I am now stronger than I have ever been yet I have only taken two protein shakes this year!

Granted if you are someone who is always on the go then a protein shake or weight gain shake can be helpful to either ensuring you achieve your daily intake of protein or act as a meal replacement on the odd occasion.

If you are someone who doesn't have that much money spare to be spending on high quality protein supplements then I suggest that you don't as there are many foods out there you can use as an alternative.

Now this post isn't saying that protein supplements are bad or even that you shouldn't take them, far from it. For some people they really do support what they want to achieve in muscle building but for people like me they are not needed and natural food achieves what I want.

So how does it work?

Well if you don't want to take supplements for what ever reason I suggest having five to six meals a day and aim for a minimum thirty grams of protein in each meal. An easy way of achieving this in snacks is by using tuna as one tin of tuna carries around 31 grams of protein (differs depending on the make and type). tuna is also very versatile and works well in sandwiches, salads, jacket potatoes and much more.

For larger meals use turkey, chicken or red meat and you are sure to achieve forty grams of protein in these meals.

The hardest meal to achieve your protein requirements is breakfast as its normally the meal where there is not much protein, this is seen in cereals etc. For breakfast you can supplement you cereal with eggs, kippers or sardines on toast.