Protein every meal
Protein is made up of amino acids that are the building blocks of muscle tissue. When you do Pilates, your muscles actually tear as you break them down. Protein is responsible for building them back up — and building them up even stronger than before — through a process called protein synthesis.
If you want to build muscle and burn more fat, then you should start including more protein in your meals, and the protein source matters.
Here are the benefits of increased muscle mass:
- Calorie burn metabolism – Have you heard of the thermic effect of food? It actually takes more calories for the body to digest and use protein than carbs or fats. That’s just one more reason protein is a building block for fat loss!
- Functional strength – Daily tasks like going up stairs, bending over and lifting boxes get easier.
- Recreational strength – You’re free to play with your kids, go diving, kayak, dance or run, no sweat!
- Shapelier physique – We’ve all seen the skinny person who still looks somewhat flabby, right? When you build muscle mass, you won’t bulk up, but you WILL enhance your body shape.
And don’t worry ladies: you won’t put on a ton of muscle just by doing strength exercises and eating protein. Women don’t have enough testosterone to build the kind of muscle mass that would make you look too big or like a bodybuilder.
How to Eat Protein to Build Muscle
Protein synthesis (the process of building new muscle tissue) is optimal when you eat protein at regular intervals throughout the day.
It might sound hard to get every meal protein sources each day, but it doesn’t have to be! Here are some ideas:
- Breakfast: Whey protein shake, scrambled eggs, Greek yogurt, cottage cheese, lean ham, turkey bacon, turkey sausage
- Snacks: Whey protein, beef jerky, cottage cheese, Greek yogurt, string cheese and turkey slices, tuna packet, hard boiled egg
- Lunch: Chicken, turkey breast, ground beef, eggs, any lean meat
- Dinner: Chicken, turkey, pork, lean beef, tofu, cottage cheese, eggs
Note for vegans and vegetarians: While beans, quinoa and lentils are primarily a carb source, they do have protein in them. And while nuts and nut butter are primarily a fat source, they also contain protein. There are also some vegan protein powders available. So don’t worry, it is possible to get plenty of protein in your diet as a vegan or vegetarian!
Track Your Results
See if including more protein with each meal helps you…
- Stay satisfied between meals and keep your cravings under control, since protein helps you feel fuller
- Lose more weight and build more muscle over the long term. For best results, have one of your protein meals soon before or after strength exercise.
Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or firstname.lastname@example.org
— Thaiane “Thai” Ribeiro