How to Boost Your Protein

You Probably
Need More

Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes and heart disease. So how much do you really need? Step on a scale to find out. Men regularly need about half a gram per pound of weight. So an active 180-pound guy should be taking in about 80 grams of protein a day.

Spread
It Out

Don’t simply rely on a big protein-rich dinner to supply a large shot of protein. When you do that, you’re only fueling your muscles (and their growth) for a few hours after dinner. The rest of the time, you’re breaking down muscle. Plus, the body can only process so much protein in a single sitting. According to a University of Texas study, consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. Think of it like a gas tank, once you hit your limit, the rest is just spillover.

When & How
to Fuel Workouts

Put it this way: If you’re working out, especially lifting weights, and you’re not consuming protein after, it’s almost counterproductive. Protein is key to repairing and rebuilding your muscles. But it also helps build enzymes that allow your body to adapt to endurance sports like running and biking. But how should you be utilizing it? Most nutritionists recommend splitting your protein, eating half 30 minutes before the workout and the other half 30 minutes after.