Maximize Muscle Building
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.
For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
Split the rest of your daily calories equally between carbohydrates and fats.