Power up on protein 4 times a day to aid your workout gains and build more lean mass.
Are you getting enough protein? Consuming 30 grams at each meal can help you build more muscle, research in the Journal of Nutrition reveals. When study participants ate that amount, their protein synthesis level—the key to muscle growth—was 25 percent higher than that of people who skewed their consumption by loading their protein at dinner, as most Americans do. Spiking your protein synthesis levels a few times a day gives your body more opportunity to add muscle.