The amount of protein you need to build muscle depends on your weight and existing muscle mass,but you generally need to add 10 to 14 grams of protein to your daily food intake to build 1 pound of muscle per week.
Top protein choices:
1) Chicken breast- Without skin has more than 30 grams protein per 6 oz. Most bodybuilders choose chicken breast as top choice for protein intake. Low in fat chicken breast packs the most efficient punch to your muscle growth.
2)Tuna- Is low-calorie protein source known for high protein and omega-3 fatty acid. Tuna contains minerals such as Magnesium, Potassium and many B vitamins. It's cheap source of protein you can buy from grocery store. If your on the go, a can of tuna would be the best choice to pack on mass.
3)Brown rice- A gain with natural starches, contains 20-25g protein per cup. Another favor protein
choice with bodybuilders. Brown rice contain amino acids, the building blocks of proteins. It's a
no brainer to have brown rice, if your trying to build muscle.
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