Every single meal of yours should give 20 to 30 grams of protein. If you cannot achieve this through your food, top up with a protein powder. Studies show that you can boost muscle gain by nearly 20%, simply by spreading protein evenly throughout the day.
MIX ‘N’ MATCH
Do you take Whey Post-workout? Excellent. Now, mix Casein into it! Studies show that a whey and casein blend works better post-workout than whey alone and gives longer lasting anabolism and anti-catabolism.
BCAA SPRINKLINGS
Leucine is a BCAA that triggers muscle synthesis. Latest study shows that adding leucine even to a 6 gram protein drink can give the same level of muscle synthesis as a 25 gram protein drink. So, get unflavored BCAA powder, and top up your Whey or even your Smoothie.
TAKE IT TO BED
The worst thing you can do to your hard-earned muscles, is skip your night-time casein. A recent study showed increased muscular strength in regular casein-takers, where the leg extension and leg press strength increased by 23% and 25%, respectively.
BAKE IT, BLEND IT
Make high protein meals a longer-lasting part of your lifestyle. Stock up with your favorite flavors of protein powders, eggs, peanut butter, almond flour, yogurt, sweeteners, and treat yourself to carb-free, high protein delights.
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