Adequate protein intake is essential for building muscle, gaining weight and maintaining your physique. Eating quality protein with each of your 4-6 meals daily will ensure your physique will reach it’s potential. Here are some guidelines on how much protein is optimal:
For muscle building or weight gain: approximately 1-2 grams of protein per pound of body weight. (depending on how heavy you are training)
For maintenance: approximately 1 gram of protein per pound of body weight.
Good protein sources include: eggs, egg whites, fish (mostly any kind not fried), skinless chicken or turkey breasts, lean beef, low-fat cottage cheese, meal replacement shakes or bars and protein powders.
Meal Replacement Shakes and Bars (MRP’s)- MRP’s are convenient nutrition meals that can be taken just about anywhere and provide your body with the essential nutrients it needs during your busy day. Take a box of shakes and bars to work for your 3pm snack and go. MRP’s are easy and a great way to get in 4-6 high protein meals per day.
Protein Powders- Protein powders can also help you reach your protein needs. Compared to MRP’s that contain a ratio of protein, carbohydrate and fat; protein powders are almost pure protein. You can drink 'em straight, mix them with fruit or milk to make a shake, mix 'em in oatmeal, cereal, yogurt or anything else you want.
Extract from musclemaster.com