Spread Out Your Protein

22 Nov

Different kinds of meat, eggs and two bottles of milkIf you want to build muscle, you need to get more protein.  Active individuals should aim for 0.6-0.8 grams of protein per pound of body weight.  Athletes may need even more.

So, how should you distribute your daily protein intake?

Scientists at Skidmore College (NY) found that individuals who divide their daily protein among six smaller meals, instead of three larger ones, build muscle faster.

Start your day with protein, and try to get more than half of your recommended intake by lunch.  Eggs for breakfast are a quick and easy way to get your morning protein.  Add a mid-morning protein shake, and grilled chicken (or other lean meat) and Greek yogurt for lunch.  Peanut butter is another good way to get your protein with any meal or snack, any time of day.

I like preparing a protein shake — 10-12 oz. of milk and a scoop of chocolate whey protein powder — and sipping it, throughout the day.  It’s an easy way to add 30-40 grams of protein to my daily intake.

Get STRONGER, Get FASTER!

Your thoughts?

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5 Responses to “Spread Out Your Protein”

  1. Tammy Gibson November 22, 2013 at 9:42 AM #

    As always, good informative blog that was short and to the point. Enjoyed it, thanks! Tammy

  2. Larry November 28, 2013 at 7:54 AM #

    Tammy is spot on . Good one Brian.

    Larry

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