How to eat more protein to build lean muscle

Want to build more lean muscle mass and strip away unwanted body fat? You need to know how to eat more protein. Because what you do in the kitchen is as important as what you do in the gym. And eating more protein each day has a massive part to play in helping you look and feel fantastic, says New Body Plan’s Joe Warner

If you want to build a bigger, stronger and more impressive body, protein is very important. Why? For a number of reasons. Protein-rich foods and meals keep you feeling fuller for longer. So you’re less likely to want to snack on high-calorie, low-nutrient convenience and junk food.

But the number one reason you need to up your daily protein intake is that this key macronutrient enables your body to build muscle quickly, while freeing up fat stores for use as fuel. Here’s how to eat more protein each day (without any extra effort) to build bigger and stronger muscles!

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How to eat more protein for breakfast

Ending your overnight fast with a high-protein breakfast will start your day as you mean to go on and help you hit your daily protein target. Aim for around 35g of protein for breakfast, which is the equivalent of three eggs and two rashers of lean bacon, because research from the University of Missouri found that this amount will improve appetite control and reduce snacking for the rest of the day.

How to eat the best high-protein snacks

Your lunch should be high in lean, quality protein and packed with nutrient-dense veg. So a salad piled high with chicken, tuna or beef is perfect. But it’s vital you pay as much attention to your snacks as you do to your main meals. That will ensure you stay on the high-protein path to transformation success. A Greek yoghurt and a handful of seeds or nuts will provide muscle-building protein and hunger-quelling fats, and keep blood-sugar levels stable, which is crucial for fat-burning success.

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Drink a post-workout protein shake

To help your muscles recover from a tough session drink a whey protein shake within an hour of completing your workout. Most serving suggestions are around 30g of whey protein powder, either mixed with water to keep the carb count low, or with milk if you want the extra calories because you struggle to build muscle. Another tactic for “hard-gainers” is to have one 30g shake as soon as you finish training, then another 30g shake an hour later, but this isn’t necessary if fat loss is your primary fitness target.

How to eat more protein at dinner

Your evening meal, as with lunch, should be packed with fresh vegetables and a large portion of protein, while your carb serving will be determined by your goal. To lose fat you’ll have fewer carbs than if trying to build as much muscle as possible. (But don’t obsess over your carb intake – doing is one of the big six fat-loss mistakes we see most often.)

Lean red meat, such as certain steaks, and white meat, such as chicken or turkey, is high in protein and low in fat, while salmon, tuna and other cold-water fish are also packed with protein as well as essential omega-3 fatty acids your body needs for better brain health.

Take on casein protein before bed

If you’re training for muscle gains and find it hard to add size then it’s consider taking on more protein before you go to bed. Foods high in casein, which is a type of protein that takes a long time to be digested and so gets “drip-fed” into your muscles throughout the night as you sleep, is the smart choice. Have a late-night snack of casein-rich dairy products, or drink a casein protein powder shake (casein is one of our top 10 sports nutrition supplements to for a better body) to end your day stronger.