Building Muscle: A Guide To Boosting Your Protein Intake
Ever try building muscle but cannot fathom actually being able to fit in all this protein into your diet- Well here’s how: As many probably know, protein is an important macro-molecule made up of various combinations of amino acid monomers. Protein is very essential to life because we need it to function properly. Protein is everywhere in the body from your hair and your nails, to your skin and most importantly your MUSCLES!
How much? Well, from a bodybuilder’s perspective, to build muscle, one would need to ingest at least 1.5 grams of protein per pound of body weight a day. For example a 160lb person would need (160lb *1.5) 240 grams of protein a day. Besides just having the protein each day, timing is also a big factor. You need to have protein with just about each meal and about every 2.5-3hrs.
One great way to make sure you do this is to supplement with whey isolate. I like whey isolate because all of the fillers with extra fat and carbohydrates are removed and you are left with the purest form of protein possible. Depending on the brand 1 scoop of whey may contain anywhere between 20-30g of protein. Here’s how to get in about 50% of your daily protein with whey isolate.
Take 1 scoop in the morning before breakfast (roughly 24g). If you work out later in the day, make sure you take another scoop about one hour before you workout (24g) with your pre-workout meal. After you finish a hard workout you have a 60 minute window in which your muscles are ready to absorb some nutrients. Make sure you have your protein shake ready during this time. For post-workout I suggest to have two scoops (48g). Finally, take your last serving of protein about a half hour before bedtime. Ideally, casein protein would be the best because it digests slowly and will sustain your muscles during your sleep; but if you only have whey isolate- you’ll live.
Now just from protein powder, you already had half of your daily protein. If you are a 160 person, you’d need only 120g more. How to obtain the remainder during the day? EAT! EAT! EAT!
For breakfast try eating a 4 egg white omelet (24g) with some fresh fruit. Then as a snack try a can of tuna/salmon (20g) and very convenient! Your third meal I suggest a 5 oz. grilled chicken breast (40g). Your pre-workout meal can be 1tbsp of peanut butter (6g) [with your shake]. 1 hour after your post-workout shake you need to eat your post-workout meal. For this meal I recommend eating 5oz of cooked ground sirloin (30g). When the food gets combined with your protein supplementation, your 240g is fulfilled. Now to create a well balanced meal plan incorporate some carbohydrates and fats into your meals and you’re on the road to building muscle.
Here are some other high protein sources for building muscle:
Try some of these workouts, great for building muscle!