How can you eat 100-200 grams of protein per day?

Usually when you start at the gym, you don’t care about nutrition. However, once you get into it, you start to realise that all the guys getting results are chowing down seemingly insane amounts of protein. You know you need to do the same – but how can you eat 100-200g of protein per day, seven day a week?


First of all, while you may be wondering how to get 100g-200g of protein, it’s worth pointing out that this is the protein recommendation for some who weighs under 8 stone! Most guys need 150-200g of protein (multiply your body weight in kg’s by two to find yours – e.g. 80 x 2 = 160g daily).

However, for starters:

How to eat 100 grams of protein a day

  • 100g tuna 26g
  • 100g lean steak 36g
  • 4 eggs 24g
  • 1 cup yoghurt 14g

Sadly, that level of protein won’t cut it when you’re training hard and your body needs extra amino acids to fuel repair, growth, strength and well being.

This leaves us with a problem – hitting optimal protein levels is time consuming, not to mention chowing down tuna and chicken breasts 24/7 can leave you bloated and unenthusiastic about getting buff!

How to eat 200 grams of protein a day

  • 100g chicken breast 30g
  • 100g chicken breast 30g
  • 100g tuna 26g
  • 100g lean steak 36g
  • 100g lean venison 30g
  • 8 eggs 48g

You might not need quite that much protein unless you’re 100kg, but anything over 150g is a lot! The simple solution is to consume shakes/bars between your main meals and/or before and after training. An example, drinking two OMNI-MX HARDCORE shakes provides a massive 90g of protein – that’s equivalent to munching on 3 chicken breasts!

An easy 180g of protein:

  • 100g chicken breast 30g
  • 100g lean steak 36g
  • 4 eggs 24g
  • 2 Omni-MX shakes 90g (e.g. 1 pre-training and 1 post-training)

Having a few protein bars in your desk and car, and a tub of protein at home, means even on hectic days you will easily reach your optimal protein intake.

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