By Mike Roussell, PhD
Whether you’re chasing more muscle or building toward the most athletic version of yourself, protein is a must, a key driver to both building and repairing your body after training.
In general, that means consuming at least 1 gram of protein per pound of goal bodyweight. And for even more gains you can generally push for even more protein; a simple target is 200 grams a day. (Bonus: This will curb your appetite for other foods, too.)
And yes, it’s possible. You just need to plan your meals smartly. Here’s a simple guide to making it happen. Need more or less protein? Shift the portions below and you’ll get there easily.
Stack protein at breakfast
Layer on protein at lunch
Grab a pre-workout snack (31g)
Refuel post-workout
Go seafood for dinner
