Prioritizing this one macronutrient at every meal and snack can help set your muscles up for success.
But choosing the right types of foods and ratio of macronutrients is what matters most for muscle building.
How Much Protein Should You Eat to Build Muscle?
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For a 150-pound person, thats at least 54 grams of protein per day.
Protein intake should be spread throughout the day at breakfast, lunch, dinner and snacks.
Ideally, eating protein every three to four hours can help maximize muscle protein synthesis.
How Does This Habit Help You Build Muscle?
Protein is made up of building blocks called amino acids.
The body uses these amino acids for muscle growth and repair.
During exercise, the muscles experience microtears.
The amino acids from protein repair those tears, and any leftover amino acids go toward building new muscle.
This is the foundation of muscle growth.
Here are some simple ways to add protein into each meal of the day.
Add a cup of milk or soy milk to yoursmoothieor oatmeal for a protein punch.
Top your morningmuesliwith nuts and seeds.
Or opt for achia puddingoryogurt parfait,both of which are packed with protein.
Lunch
Make protein the star of the show with aturkey roll-upor achicken wrap.
If youre plant-based, achickpea salad sandwichis a high-protein filling meal.
Or, choose a heartybeanorlentil soupthats perfect for making ahead.
Dinner
Plan your dinner around a protein, like leanturkey breast,sheet-pan fishor marinated tofu.
Then add veggies and a starch like rice or noodles for a simple and complete meal.
Or lean into silken tofus velvety texture with impressive recipes like this tastyChocolate Raspberry Tofu Pie.
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