Straight from the pages of Men’s Health and Women’s Health, here are some easy tips to get more protein in your diet – including a daily dose of our favorite food bar.
13 Easy Ways to Get More Protein In Your Diet
Maximize your gains with these simple swaps
There’s a reason the fittest guys at the gym love their protein shakes: When you pump iron, protein repairs the tiny tears that strength training creates in your muscles, which helps them grow bigger, faster.
You have to take in protein all day long—not just at dinner—if you want to maximize your gains. In a University of Texas study, researchers found that muscle protein synthesis—the driving force behind your muscle growth—was 25 percent greater when people ate protein throughout the day (30 grams of protein per meal) compared to those who ate a bulk of their protein at dinner (10 grams for breakfast, 15 grams for lunch, and 65 grams for dinner).
Unfortunately, most Americans’ diets match that latter group. On average, we eat almost three times as much protein during dinner (38 grams) as we do during breakfast (13 grams), according to the National Center for Health Statistics.
If you want to maximize your gains and keep your hunger in check, get your fix by sneaking more protein in throughout the day. Refer to these 15 tips when you need a fast and convenient way to bump your intake.
Keep a stash of protein bars handy if you tend to get hungry in the afternoon. Be cautious here: Many protein bars are just candy bars in disguise and come loaded with sugar and empty calories. Aragon recommends The Best Bar Ever. It’s created with a blend of whey, casein, and whole-food ingredients like nuts. It packs in 20 grams of protein.
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