Hitting your protein goals can be difficult, especially if you’re trying to build muscle. A decent rule to follow would be to eat 1.2 to 2.2 grams of protein per kilo of body weight each day. For a 70kg man, that would equate to a range of 84g to 154g, with the upper end being recommended for the best results.
Of course, you have to follow a solid and consistent resistance training regimen to build muscle, but if you’re on that train then your protein intake plays a huge role in how huge you can get.
Even if you aren't trying to pack on the muscle, protein is essential for repairing muscles after any kind of exercise, as well as for promoting recovery. If you frequently feel depleted and slow to recover from your workout routine, your protein intake might be the problem.
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The average chicken breast contains about 56g of protein, 100g of peanuts contains about 26g of protein, and a single egg contains about 6g of protein. As you might have guessed from these figures, you need to eat a fair bit of protein-rich food in order to hit the top end of your protein goals.
If you’ve ever wondered why bodybuilders eat a tonne of chicken and rice, this is essentially why. Three chicken breasts per day will get them to the 150+ grams mark – although they may still need more depending on their weight – and all that rice will give them the carbs they need to work hard at the gym.
Bodybuilders will be the first to tell you that those meals get old, though, and if you want to stay motivated by your diet and exercise routines you need to find ways to enjoy them. Getting some variety on the go is a great way to keep yourself interested in the process.
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If you’re looking for ways to mix up your protein intake, a natural bodybuilders subreddit might have just the thing.
And it's something Jack Reacher star Alan Ritchson - a man known for his towering physique - also swears by.
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"You always hear about chicken, lean beef, etc… but never about shrimp,” said one post to the subreddit dedicated to bodybuilders who don’t use steroids.
“Seems like one of (if not the best) protein sources out there. Easy to eat, easy to prepare, and lean. Roughly 3 grams of protein PER SHRIMP is insane!" If you’re one of our UK readers, shrimps and prawns are essentially the same thing, at least in a protein context.
Of course, prawns aren’t usually as cheap as an equivalent weight of chicken or ground beef, but the protein content is definitely worth shouting about. A 100g serving will net you around 20g of protein at 100 calories, and they’re rich in antioxidant selenium which helps to support your immune system.
They also contain iodine which supports thyroid function, along with vitamin B12, zinc, phosphorous and choline. On top of that, prawns contain astaxanthin, another antioxidant that can help to reduce inflammation.
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A Redditor replied to the above post, saying: "You're right! Shrimp is one of my go-to protein sources. Half a pound is $5 and 48g of nearly pure protein that tastes great.”
"I do a big prep of grilled shrimp, and then toss them on salads for lunch for the week," shared another.
Ritchson, meanwhile, is keen on using shrimp as a key source of protein too.
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He gave Men's Fitness a tour of his fridge, sharing some of his favourite high-protein snacks and sweet treats - including a 'large Costco tray of shrump', which is also one of his 'go-to' snacks for protein that involves zero meal prep.
“I’ve just been mowing down the shrimp," he told the outlet.
"So if I get hungry, I just have like 10 shrimp and move about my day.”
In another fridge tour with YouTuber Thomas DeLauer, he spoke about his love for the shellfish protein hit.
DeLauer commented how shrimp is packed with minerals such as selenium, which supports the immune system, and phosphorus, which is good for strong bones.
It's also known to boost zinc levels, which relates to your immune health, and iodine, which helps with metabolism.
Rachael Davis