How exactly do muscle gainers get 100+ grams of animal protein a day without being rich?

sethbrandeis

According to calculations and what I've read, I should be getting at least 120 grams of protein a day, primarily from animal sources.

For lean non-red meats, that is the equivalent of roughly 1 lb of meat a day (e.g. chicken breast, etc.). I recently cooked 4 lbs of chicken breast and it lasts about 5 days. And I just finished a batch of 3 lbs of turkey, which would only last another 4 days at most...

I have an incredibly hard time believing most people building muscle are able to cook 100% of their meals cost effectively. I am lucky to have access to a full kitchen with no roommates, I work from home most days so I can cook while on break, and have a very healthy salary. I believe this can't be true for majority of people...

Short of being rich enough to hire a personal chef or buy all your clean foods prepared, how do normal people get clean animal protein without going broke and spending hours each week cooking?

No one I have talked with about their muscle gains ever mentions the effort involved in eating and cooking the right foods. Am I overthinking this? Can you explain how you make it work? This is honestly more time consuming than the actual workouts.

kimny72

What about eggs, yogurt, cottage cheese, protein powder? Also, I'm no expert but I don't think you need to get all of your protein from animal sources, nothing wrong with mixing in some lentils, beans and whole grains to bump up your number.

JeromeBarry1

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

andreascjonsson

I have no idea why you think the protein have to come from animals. I eat 500g kwarq as one of my meals and thats 55 grams of protein right there, i also used to eat 3 eggs every day and have lentils to my meats. You can usually find some kind of pork for sale or frozen chicken breasts. I lived on almost no money and still managed to get the 105 grams of protein a day i needed. When i couldnt afford the meat i simply ate the kwarq lentils and eggs and added a protein powder.

Tankiscool

I eat 180 to 200 grams of protein per day and only 25 grams comes from a protein shake after I lift, and my goal is cutting currently.

I have had no issues with the cost of things. Eggs are a great source of protein and cheap. I buy my chicken breasts from Sam's club which I can't remember the weight of it but I eat about 8 to 10 ozs a day and I can get 6 days out of it and its between $13 to $15 a pack. Comes out to $2 to $3 a day for lunch for the chicken. A dozen of eggs is maybe a $1 and I eat 2 dozen during the work week.

I also buy beef and other meats when its on sale and freeze a bunch. Make my own beef jerky, which is pretty much protein itself. Cottage cheese has alot of protein like 12 grams per 1/2 cup and relatively inexpensive. Don't know what else to tell you but if you are breaking the bank trying to eat, doing something wrong. Look at grocery ads for items that you need that are on sale to save money.

For time, use a crockpot. Buy whole turkeys and chickens or just the breasts with bone on, beef roasts, pork loins, stick it in while you are "at work" and its done and hot ready to eat when you come home. I meal prep on Saturday mornings for the work week and I am never in the kitchen past noon.

sijomial

Think you are over-emphasising the importance animal sources part and animal sources doesn't just mean meat - eggs and dairy in all its forms are also derived from animals of course!

What do you mean by "clean" foods and "clean" protein? Both terms are pretty meaningless IMHO as they have a multitude of definitions by different people. Whey protein for example is a highly processed, not occurring in nature food - but also an excellent and inexpensive source of protein.

"Am I overthinking this?" - Yes, a lot.

I just eat my normal diet including meat, dairy, eggs, fish, beans, grains etc. etc. and keep a casual eye on my protein intake. Not a lot of effort or time consuming in the least.

Machka9

100 grams of my cottage cheese has 10 grams of protein.
2 x 175 gram individual-serve yogurts have 16 grams of protein, in total.

That's 26 grams of protein right there, hardly even trying. 1/4 of the way there.

fishgutzy

Went animal protein? Because we assimilate animal protein better than vegetable protein. A simple biological fact.
Plus bacon tastes better than tofu.

AnvilHead

I shoot for a minimum of 160g of protein a day, am usually closer to 200g.

At breakfast, it usually comes from eggs/egg whites, chicken breast, turkey sausage or deli meat, Greek yogurt and a glass of milk. The bread I use (Dave's Killer Bread) also has some protein in it.

If I eat an afternoon snack, it's usually something like a tuna or deli meat sandwich and/or a protein bar, and maybe another glass of milk - or sometimes a protein shake if I need the supplementation.

At dinner it's usually 10-16 ounces of some form of meat (chicken, beef, pork or fish) along with a big serving of vegetables - and either Enlightened or Chilly Cow ice cream for dessert, both of which have a decent amount of protein.

I don't worry about "clean" - it's an ambiguous, vague word which means different things to different people. I concern myself with a reasonably balanced diet and adequate nutrition.

23rochelle23

I do find it fairly time consuming, I bulk buy and bulk cook so I order meat online every month or two and will cook large amounts at once to keep me going a few days - so will cook 6x200gm stuffed chicken breasts, plus some meatballs in the oven at the same time, plus maybe while I’m waiting cook up something on the stove top (burgers for instance or crack slaw or mince based pasta sauce or similar, maybe some steak as well). This will then last me a few days. Then rinse and repeat.
It’s not cheap (nothing worth having ever is right?) and it does take time, but it’s manageable - best of luck x

SeaBreeze4

I'm poor so I can empathize with you. My go to list of cheap protien is:

protien powder
eggs
greek yogurt
peanut butter
milk

FL_Hiker

You can cut down on your cooking time by using a slow cooker, just put some cheap cuts in there and let it do its thing, you don't have to stand there all day and watch it... the tougher and cheaper the meat the better. Protein is the most expensive thing it seems, I always have to resort to shakes. Even greek yogurt can be pricey.

pinggolfer96

Hunting for it

Jk...I wish! But just from different sources and it all adds up at the end of the day! Atleast for me....currently getting about 190-230 grams a day without trying to add it in intentionally. I eat 1-2 lbs of meat/ seafood a day, about 1lb of Greek yogurt a day, veggies have protein, I might make a protein cake or protein cereal...etc.

cerise_noir

I’m on 130g of protein. I usually find it relatively easy to reach with a protein shake, canned tuna, white fish, chicken breast, cottage cheese, protein fluff, protein ice cream. The foods I just listed contain at least 150g.

cmriverside

I spend about $150 a month on groceries/food. I eat approx 1800 calories per day with 100g of that protein. Greek yogurt, chicken, turkey, pork, beef, tuna, shrimp, sausage, eggs, milk, cheese, beans, whole grains, nuts, vegetables. It's not that hard and it's not that much protein.

I eat on average three meals per month out at a restaurant, and it's only things I can't make easily myself like fish and chips or fried chicken.

AnnPT77

I eat 100g and more protein daily as an ovo-lacto vegetarian, probably typically around half from dairy and eggs (mostly dairy), the rest from various plant sources, some complete, some incomplete. I don't perceive any great difficulty in maintaining or gaining strength/mass - I think I'm doing OK for a 62-year-old woman (though my distaste for weight training also limits my muscle mass gain, of course). When I do strength train, I seem to make reasonable gains for my demographic.

Dairy, egg, and plant sources can be pretty affordable. For the plant sources, a little attention to their amino acid profile, plus combining a variety through the day, is helpful and not that difficult. Animal-flesh proteins are a great thing nutritionally speaking, and smart shopping (or good hunting skills ) can help with affordability, but other protein sources can be helpful as well.

fish9283

Greek yogurt for breakfast, beans & grains for lunch, tuna or tofu for dinner.

RealWorldStrengthLLC

Greek yogurt
protien shakes
4-8 oz ground beef/steak
Cheese
Eggs
4-8oz Chicken/turkey
4 oz salmon
Cottage cheese
Beef jerky

I'm not rich...my grocery bill for myself averages about $125 a week, and it could definitely be a lot less if ibdidnt eat so much salmon and steak.

salleewins

Protein powder. I use the naturally flavored one with Stevia from Gold Standard=whey. When you earn points, you get money off with the Vitamin Shoppe. About $5 every other canister. Each scoop 24 grams of protein. I buy chicken from the butcher at 10 lbs and cook it all up at once. $1.99 a pound boneless, skinless. I fill in with peanut butter and an addition here and there of something else.

cwolfman13

What the heck are you doing that you spend so much time cooking? I'm normal 8-5er and have an hour each way commute. I cook dinner most nights of the week...it takes like 15-20 minutes to throw some kind of protein on the grill and cook it. I'm not sure what "clean protein" means either. As cost goes, I prefer chicken thighs to breasts...they are cheaper and have more flavor...or I will buy a whole chicken and roast it. The pork tenderloins I buy at Costco are cheap. Flank steaks are cheap. Eggs are cheap. You can also get protein from other sources like legumes and lentils.

Nony_Mouse

Vegetarian, 133g of protein in my diary for today, only 14g of that is non-animal. If I can do it, a meat eater surely can.

Aaron_K123

fishgutzy wrote: »

Went animal protein? Because we assimilate animal protein better than vegetable protein. A simple biological fact.
Plus bacon tastes better than tofu.

Where did you hear that we assimilate animal protein better than plant protein?

Cbean08

Buy in bulk and when it's on sale.

Yes, meat is more expensive than carbs but you don't have to be eating filet mignon. However, expect to spend a decent amount on meat if that's what you prefer to eat. You might find there are other things in your diet (any supplements that are expensive??) that you can reduce the cost on.

When my boyfriend and I buy meat, we'll buy regular chicken breast from the butcher's counter. But, we'll do a couple heads of raw broccoli (cheap) and a couple potatoes (cheap) with olive oil and whatever all-purpose spice is at home. It's about 10 dollars total and it's even less if those items are bought in bulk beforehand. However, almost 80% of that is coming from the meat.

WillingtoLose1001984

youcantflexcardio wrote: »

Greek yogurt
protien shakes
4-8 oz ground beef/steak
Cheese
Eggs
4-8oz Chicken/turkey
4 oz salmon
Cottage cheese
Beef jerky

I'm not rich...my grocery bill for myself averages about $125 a week, and it could definitely be a lot less if ibdidnt eat so much salmon and steak.

125 a week for yourself is a lot! I used to spend less than that for a family of 3.

Lounmoun

My protein goal is not that high but I see according to my log that I might get about half of my protein from meat and half from other sources on a typical day. I don't know what "clean" protein is. I would just expand your sources of protein if you are concerned about cost or prep time.

I suppose I spend 4-7 hours a week cooking food but not all of that is me standing over it. I can put something in the oven or slow cooker and do other things while it cooks.

fuzzylop72

fishgutzy wrote: »

Went animal protein? Because we assimilate animal protein better than vegetable protein. A simple biological fact.

In a vacuum (and excluding soy), sure plant protein has a lower PDCAAS score due to the amino acid profiles being more similar to humans. However, getting protein from a wide variety of sources neuters this effect, so if you're reaching protein adequacy, most people will be fine. Powder blends tend to have a score of 1 (pea and rice being a super popular combo) and many popular food combos will have both (not that you need to consume the correct ratio at the same time).

AlabasterVerve

sethbrandeis wrote: »

According to calculations and what I've read, I should be getting at least 120 grams of protein a day, primarily from animal sources.

For lean non-red meats, that is the equivalent of roughly 1 lb of meat a day (e.g. chicken breast, etc.). I recently cooked 4 lbs of chicken breast and it lasts about 5 days. And I just finished a batch of 3 lbs of turkey, which would only last another 4 days at most...

I have an incredibly hard time believing most people building muscle are able to cook 100% of their meals cost effectively. I am lucky to have access to a full kitchen with no roommates, I work from home most days so I can cook while on break, and have a very healthy salary. I believe this can't be true for majority of people...

Short of being rich enough to hire a personal chef or buy all your clean foods prepared, how do normal people get clean animal protein without going broke and spending hours each week cooking?

No one I have talked with about their muscle gains ever mentions the effort involved in eating and cooking the right foods. Am I overthinking this? Can you explain how you make it work? This is honestly more time consuming than the actual workouts.

I think you're starting from a weird place with this. Normal people buy the food/meat they can afford and cook daily - you don't need an abundant amount of time, money or space to cook and feed yourself. Spending hours each week cooking isn't an unrealistic, unattainable feat - it's what you do if you can't afford or don't want convenience food.

Getting clean animal protein, magicked onto a plate without spending time, effort or money to get it there isn't a "most people" expectation I don't think. You prioritize your time and money on what's important to you. It's the best you can do.

SabAteNine

I am over protein usually (150g). Mostly from these three things, because I am apparently very good at eating the same thing over and over again:

• Greek yogurt with protein powder and muesli.
• Meat (chicken, turkey, etc) with lentils, beans or chickpeas.
• Salad (think a LOT of veggies + 7oz chicken and kefir/yogurt dumped on top)

This is really not an expensive grocery list. I sometimes pay extra though because I can snatch already-cooked stuff from the make-your-own-salad stand in the supermarket (which includes cooked lentils and chicken for example).