Meal Plan: What to Eat to Build Muscle
Trying to build strong muscles? If you’re working out a few times a week, you’re already on the right track. But fitness and health start in the kitchen, and we’re here to tell you that protein is where it’s at. Protein helps your muscles recover from an intense workout, and it also helps build more muscle, to create that strong, toned look you’re going for.
You should be looking to up your protein intake before and after your workout, and anytime you need that extra boost throughout the day.
Try adding protein-rich snacks throughout the day. Bring nuts and low-fat yogurt to work to snack on – these are rich in protein and healthy fats. Another option is to always have a protein bar or two in your bag for on-the-go snacking.
The next step is to include protein in all 3 meals (don’t forget breakfast). Some good options for breakfast are peanut butter on toast or a fried egg or two. Or, if you like oatmeal, make your oatmeal with milk instead of water. For lunch, try a deli sandwich with chicken or turkey breast. If you eat salad, remember to include nuts, boiled eggs, chicken/turkey breast, or tofu. Then, for dinner, you can expand your options even more – baked chicken, baked salmon, or anything with ground turkey (which contains less fat than ground beef).
Bottom line: a good guideline is to consume about 2 grams of protein per kilogram of body weight if you’re trying to increase muscle mass. That means protein at every meal, throughout the day, and especially after your workout. It might seem like a lot, but there are so many delicious recipes and protein shakes out there that you’ll have your high-protein routine down in no time.