More Protein, More Muscles? Not so according to an article that appeared in the Globe and Mail. Back in October I stumbled upon an article entitled “Want to build muscle? It’s not what you eat, but when” that would show me a new way to build muscle.
According to the article mentioned above, the key to gaining muscles is eating protein at the right time. Here is what the article says:
There’s a limit of how much protein you body can use at once, so to maximize muscle-building you need to spread your intake throughout the day – and for most Canadians, that means ramping up the protein content at breakfast and lunch.
This article struck me since I struggle to eat enough protein. When I track my food intake using MyFitnessPal, I’m always short on Protein, and too high on Fat.
The article goes on to suggest you should have roughly 3 meals with 30 grams of protein, and that athletes trying to build muscle could use the following approach: consume 4 meals of 20 gram of protein at each.
I’m going to pretend I’m an athlete since I workout several times a week, and I want to build muscle. I’m going to thrive to intake more protein using the 4 meals with 20 grams of protein.
So, for my benefit as well as yours, I did some research; what does 2o gram of protein look like? According to MyFitnessPal, it looks like this:
- 4 slices of bacon (but high in fat & sodium
- 5 turkey bacon slices (low-fat, still high in sodium)
- 1 scoop of your favorite protein powder
- 3 eggs
- 6 breakfast sausage links (high fat & sodium)
- 2 packages of instant steel-cut oats
For A Snack
- 1 scoop of protein powder
- 1 cup of Quinoa
- 3 oz. of swiss cheese
- 2.5 cups of skim milk
- 3 fat-free turkey slices
- 1 chicken breast
- 3 eggs
- 2 cups of cooked quinoa
- 1 4 oz. piece of baked fish
- 1 chicken breast (about 4 oz)
- 4 oz of baked fish
- 3 oz or 4 oz of steak/beef
Obviously, you won’t gain muscles by eating more protein, it has to be combined with exercise. However, I’m hoping to include more protein for breakfast & snacks.
You can also read more on foods that help to build muscles on Muscle Bulking Diet Guide!
Join the Conversation:
Do you think you eat enough protein?
What’s your favorite source of protein?
Have you ever tracked your eating habits through MyFitnessPal? Did your results shock you?
Hutchinson, Alex.”Want To Build Muscle? It’s Not What You Eat, But When.” Globe And Mail, n.p. 22 December 2013, last updated 14 October 2016. Web. 19 Nov.2016.