Diet experts say we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss, so if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? Unfortunately, there’s more to it than that. According to University of Texas researchers, when you consume your protein can make or break how much lean muscle mass you’re able to pack on.
If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down.
We know it can seem a bit daunting to add more protein to your breakfast and lunch—especially during the workweek when you’re crazy busy—but it’s really not as difficult as it seems. Spread some hummus on your sandwich at lunch and mix some vegan protein powder into your morning oats. The extra planning will be worth it when your biceps are bulging and you're starting to make some lean gains.