Hey there, muscle builders and fitness aficionados! So, you're ready to get serious about your muscle gains, huh? Well, you're in the right place. It's time to dive into the world of protein — the magical muscle-building nutrient.
This article is your one-stop shop for everything protein-related. We're talking basics, fitness meal delivery, sneaky ways to amp up your protein intake, and timing your protein right for optimum muscle gains. Whether you’re new to working out or you’re a seasoned pro looking for ways to take your muscle gains to the next level, we’ve got you covered.
Protein 101: The Building Block of Muscles
It's time to go back to basics because it’s not just important to know what to do to improve your gains — it’s important to know how and why these things work, so you can be sure your routine is getting results for you and your body.
Protein is critical when you’re trying to gain muscle because it’s the building block of our bodies. It's essential for the growth and repair of tissues, including our muscles. More protein equals more muscle gains, right? Well, it's a bit more complex than that, but in general terms — yes!
How much protein should you consume? The general rule of thumb is that you should be consuming between 1.2 and 1.7 grams of protein per kilogram of body weight every single day.
That’s a lot of protein, especially if you’ve already gained a lot of muscle, which is another important point to remember. Because you’re probably going to gain weight as you work out if your goal is building muscle mass, it’s important to pay attention to how your weight fluctuates so you can consume additional protein as needed.
1. Outsource All That Math
Planning all of your meals and ensuring that you’ve come up with something that’s both tasty and protein-rich enough to meet your needs can start to feel like a full-time job. One of our favorite ways to get more protein into our diet is to outsource all that math and seek out some fitness meal delivery options, also known as your hassle-free ticket to protein paradise.
It's like having a personal nutritionist and chef rolled into one, conveniently delivering balanced, protein-rich meals right to your doorstep. And the best part? They've done all the heavy lifting for you (pun intended) — portion control, nutrient balance, everything.
2. Sneak Additional Protein Into Your Meals
We know you're excited about those fitness meals landing on your doorstep, but what about when you're in charge of the kitchen? Fear not, because we're about to share some clever tricks to sneak in more protein into your daily meals and snacks.
There are many small swaps and adjustments you can make to your snacking habits to increase your protein intake. For example, instead of reaching for regular yogurt, go for Greek or Icelandic yogurt instead, both of which are much higher in protein.
You can also add seeds or nuts to your yogurt, oatmeal, salads, and pretty much any other snack you can think of. Chia seeds are a great option that won’t affect the flavor of your food very much. You can also look for pasta alternatives like black bean pasta or chickpea pasta to enhance your protein intake.
3. Plan Snacks for Pre-Workout and Post-Workout
There's a window of opportunity when our bodies can best use protein for muscle repair and growth — and that's typically within 30 minutes to two hours post-workout. So planning pre- and post-workout snacks isn’t just about increasing your protein intake … it’s about consuming that protein in the right time window for your body to get the most out of it.
Pre-workout meals are also important for fueling your session. It's a balancing act between proteins, carbs, and fats. A protein shake with a banana, for example, makes a great pre-workout meal. Post-workout, you might go for a chicken breast with a side of sweet potatoes. Remember, everyone's body responds differently, so it's all about finding what works best for you.
That’s it — your guide to amping up protein intake for better muscle gains. We've covered the what, why, and how of protein, introduced you to the powerhouse that is fitness meal delivery, shared sneaky ways to add more protein to your meals, and even discussed optimal protein timing.
Remember, your journey to muscle gains doesn't have to be a bland one. With a variety of protein sources, creative meal tricks, and the convenience of fitness meal delivery, it's a flavorful ride all the way.