And two of them involve a knife and fork.
Eat complete proteins.
Not allproteinsare created equal.
Shutterstock
You want to target a “complete” protein.
These nine essential amino acids are necessary for building and repairing lean muscle mass.
Mix in some plant proteins.
Shutterstock
A fewplant-based proteinslike soy foods, quinoa, hemp seeds, and pistachios are considered complete plant-based proteins.
“Does this mean it’s possible for you to’t gain muscle if you eat plant-based?
Be protein flexible.
Shutterstock
Animal proteins are more bioavailable than plant proteins.
That’s becauseplant foodscontain fiber and other compounds that compete with protein for absorption, Goodson tells us.
What constitutes an adequate amount?
Shutterstock
Be sure to includeprotein snacksthroughout the day.
“The important thing to remember is that thatexcessive proteindoes not mean more muscle mass,” says Goodson.
For the best post-workout protein hit, choose ashakeorprotein barmade with whey protein.
“Leucine is really the ‘light switch’ to muscle resynthesis,” says Goodson.
“Pairing about 20 grams of whey protein with a quick digesting carbohydrate is ideal for recovery.”
you’re able to also try these recipes for theBest Protein Smoothies for Stronger Muscles.
In addition, protein powders can help add protein to foods not naturally high in protein.
