When & how much protein we eat are KEY factors in maintaining and building strong muscles. Experts presented the latest research on the power of protein at the Candian Nutrition Society’s 2018 conference in Toronto. We were there and in this posting we translate the science to help support your health and muscle building whether it’s for daily living or sports performance. Read on for our out top tips and best sources of protein to help you build stronger muscles!
Spread out your protein intake evenly over three to four meals a day. To maximize your muscle strength, include protein rich foods at every meal. The biggest challenge for most Canadians is meeting their protein intake at breakfast so look for ways to pump up the protein in your morning meal. Athletes, remember get some protein into your body just before bedtime to ensure these muscle building nutrients are on board while you sleep!
As dietitians, we love food and are passionate about its power. Protein intake recommendations for most people are to aim for 20-30 grams of protein at every meal. Athletes Note: A meal containing about 0.3 g protein/kg body mass, eaten every 3 hours supports the greatest post-exercise muscle synthesis after resistance exercise! A bedtime protein intake is also recommended for athletes so muscle building proteins are on board while you sleep!
Check out some examples of protein in foods and choose foods from the table below to help increase protein in your diet. Have questions about protein intake? Leave a comment or contact us!