Our product picks are editor-tested, expert-approved. We might earn a commission through links on our site. You’ll need to do more than lift weights Oct 26, Getty Images If you want to bulk up, then you’ve probably already started strength training.
That makes sense, since lifting weights is among the best ways to make your muscles grow. Another crucial factor? Your diet. But to maximize the advantages of protein, you need to be smart about how exactly much you eat. To up his point back, Nadolsky referred to a recent meta-analysis published in the British Journal of Sports Medicine.
After researchers looked at 49 studies that included more than 1, people, they concluded that consuming up to 1. To put that in perspective, 3 ounces of bottom round beef will get your 30 grams of protein roughly. You should aim to get the bulk of this through whole foods, like lean meat, fish, and eggs, says Albert MathenyM. Fueling up with a supplemental protein shake can be helpful also. They’re simple to make and your body tends to break shakes down quickly. This is important, because resistance training down breaks your muscles, so a surge is needed by you of amino acids to help repair and build them.
Don’t fret if you don’t have a snack helpful right after you leave the gym. You have roughly two hours to get your protein fix post-workout if you would like to see results, Dr. Nadolsky says. Pre-workout meals make a difference, too, so eating a protein-rich meal two to three hours before training shall help you reap the most benefits. Since you’ll be amping up your intake, it’s simple to think that you ought to eat large amounts at once, says Matheny, but that’s not very efficient.
That’s why he recommends planning out your protein consumption in advance, day so you spread it out evenly throughout your. In fact, one University of Texas study found that muscle protein synthesis-the driving force behind your gains-increased by 25 percent in people who ate protein throughout the day 30 g of protein per meal compared to those who ate the majority of their protein at dinner 65 g and very little at breakfast.
Plus, he adds, those extra calories help fuel your workouts, which may be beneficial since the more energy you have, the harder you can go at the gym. The average active guy needs a minimum of 2, per day calories, based on the U. Dietary Guidelinesbut you’ll likely need to eat more than if you’re looking to gain muscle. This calculator can help you personalize that true number. If you want to keep it simple, you can also take your current caloric intake and add in a shake containing roughly 30 grams of protein to start, says Dr.
We love this organic whey protein from the Men’s Health store. Mocha Protein Shake:.