You don't eat enough protein.

This causes:

✅ Learn how to beat your daily proteins in a practical and easy way

If your body were a building, proteins would be the bricks.

So understand that without it, you cannot stand.

And if you want to build a good physique, you need them more than ever.

But 90% of people do not consume the necessary amount of protein

So straight to the point:

➡️ How do I find out how much protein I need to eat per day?

✅ 2 grams of protein per kilogram of weight.

If you weigh 80kg, you need 160g of protein. If you weigh 60kg, you need 120g.

Easy, right?

Not so much.

This is the amount of protein, not the weight of the protein-containing food (such as meat, chicken, eggs).

For example:

On average, 100g of chicken contains 25g of protein

To get 100g of protein with just chicken, you would need to eat 400g of chicken.

If you are familiar with the weight of food, you may have noticed the situation has gotten a little complicated.

400g of chicken is almost half of the 1kg tray sold at the supermarket.

And it will only be enough per day if you weigh 50kg or less.

A 100kg person would need to eat 800g (almost 1kg) of chicken!

But don't despair:

There are several ways to make this task easy (And it doesn't have to be all chicken 🤣)

I'll use Jack as an example 🙋‍♂️, who weighs 75kg and needs to ingest 150g of protein per day.

If Jack 🙋‍♂️ only wants to eat chicken, he would need 600g (150g of protein) per day.

This is a lot for one meal, but if divided into 3 200g meals it becomes much easier.

And you're obviously not just going to eat chicken.

The amount of meals needs to be adapted to your routine,

But don't let this become a barrier.

Distribute your protein sources evenly across all meals to make them easier to eat.

And obviously, diversify your foods so you don't get sick.

After spending years spending money on whey protein, I discovered this source of protein that is cheaper.

➡️ But why not the whole egg?

Egg yolk also has protein, but contains a lot of fat.

Make no mistake, it is not harmful to your health.

But fat brings a lot of calories. If you're trying to lose weight, it's a good idea to avoid.

One large egg white (about 33 grams) contains 3.6 grams of protein.

I eat 10 for breakfast, which already gives me 36g (more protein than in 100g of chicken).

"But 10 is a lot"

I mix it with banana, oats and cinnamon.

As the egg white has almost no flavor, it is sweet like porridge.

Furthermore, there are several videos on the internet teaching how to make great recipes with egg whites.

Invest some time looking for one that you like, remember that a diet, in addition to being healthy and nutritious,

It needs to be tasty and sustainable in the long term.

There is no point in following a diet and quitting after a week. You need to enjoy the process.

Remembering that if you already have a low fat percentage and/or are more concerned about growing,

You can use the whole egg (approximately 6g of protein)

But know that fat is very satiating, it will be difficult to eat large quantities.

All you need

It's water (or milk if you don't mind the extra calories).

It is easy to ingest, can be taken at any time and easily transported in a bottle or shaker.

It's a great option for those who spend the whole day outside, or for those who have difficulty with food.

You are fully capable of balancing proteins with solid foods, especially using these tips. First you need a food scale.

This is non-negotiable, stop being lazy and buy one. It's cheap and it's an investment in you.

Then download a nutrient counting app (I use Fat Secret, but it can be any one you prefer)

To know the nutritional value of each food per serving.

So add foods with a view to meeting your daily amount of protein.

I recommend doing this with what you already eat, so you know both the proteins and the calories.

Adjust until you have enough protein (2g per kg) and then adjust the calories

More or less depending on your objective:

Don't make sudden changes,

Maximum 500 calories.

Make periodic adjustments, as your weight will change, to the amount of daily protein and calories.

And adjust every 2~4 weeks according to your results.

Be patient, don't make sudden changes, your body needs time to adapt.

As these are just the macro nutrients, I advise you to also buy a multivitamin if you think your diet is not rich enough.

They are usually cheap, but choose a good brand so you don't buy flour.

As for food, choose the ones you prefer.

Chicken and eggs are rich in protein, but you might like meat and fish more.

The source doesn't really matter as long as it's clean, healthy food.

(No beating protein with fast food)

Share with that friend of yours who is lost on this subject, help reach more people.

And have a good meal