Best Ways to Consume Protein for Muscle Gain

When you’re training and working out hard it’s important that your body gets all the protein it needs. Protein helps build and maintain muscle, heal wounds, and provides valuable energy. But it’s not always obvious how you can optimize your protein intake for muscle growth. Here are four top tips.

High Protein Foods

The best advice for getting sufficient protein is to eat lots of high protein foods. High protein animal products include eggs, meat, fish, and dairy. For plant-based, you can have lentils, beans, tofu, pumpkin seeds, oats, almonds, chickpeas, or quinoa.

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butternut S Q U A S H stir fry with jammy eggs 🥰 [#ad] One of my favourite quick weeknight dinners often includes some sort of stir fry. Inspired by delicious fall veggies, I made this roasted butternut squash stir fry and WOW did this ever turn out amazing. The addition of a runny yolk mixed with a salty/spicy sauce gave it the BEST flavour 🤩 I *try* to ensure all my meals include veggies, complex carbs & proteins. Whenever I’m stuck on what protein to use, I ALWAYS turn to eggs {no matter the time of day!}. They are an easy, affordable & super nutritious addition to any meal 😉 Ingredients: 1 small butternut squash 2 packs ramen noodles @lotusfoodscanada is my fav 2 eggs Green onion {optional} For the sauce: 1/4 cup tamari, 2 tbsp veg broth, 2 tsp rice vinegar, 2 garlic cloves minced, 1 tsp coconut sugar, 1/2 tsp chili flakes, salt & pepper Details: • peel & chop butternut squash, toss with oil, salt & pepper; roast at 400 for 30 mins + 2 min broil • boil water in a small saucepan & add eggs; boil for 5.5 mins, remove & place into an ice bath • combine sauce ingredients • cook ramen noodles per instructions, drain & toss with sauce & squash • peel & slice eggs • divide into bowls & garnish with green onion & chili flakes . . . . . . . . . . . . . . . . . . . . . . . . . . . #happyandfull #EggsAnytime #eggs #dinner #dinnerideas #dinnertime #healthyeating #healthyrecipes #delicious #easyrecipes #vegetarian #vegetarianrecipes #dairyfree #glutenfree #realfood #wholefoods #homemade #nomnom #eeeeeats #foodporn #yolkporn #eattherainbow #eatyourveggies #nutrition #balaceddiet #recipeshare #foodspiration

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Animal or Plant-Based?

Plant-based protein is better for the environment and some would say is more ethical. However, it’s not quite as good at building and maintaining muscle as protein from animal products. If you eat a plant-based diet, the best advice is variety. Eat lots of different kinds of protein-rich foods!

Protein Shakes

Protein shakes are convenient and effective. You can tailor the amounts of protein to your workouts and they are quick and easy. But they are only effective if you have been working out regularly for some weeks.

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🍌 Banana Almond Protein Smoothie⁠ ⏲ Under 10 Mins Serves 12⁠ Been a hot minute since I've made my all-time favorite smoothie 🤩 TBH, I'm not a huge smoothie gal…🤷🏽‍♀️ I try to be but I'm never satisfied enough with just "liquid" for bfast 🙈 But this smoothie is a different story…I have made this for bfast, dinner, & dessert 😂 Totally obsessed 🤤⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ {Recipe on Blog – Link in Bio 🔗}⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ Deets👇🏼⁠ ▫️3 frozen Bananas⁠ ▫️1 cup Unsweetened Almond Milk (@califiafarms)⁠ ▫️2 tbsp Almond Butter (@traderjoeslist)⁠ ▫️1 scoop Protein Powder (@nuzest_usa)⁠ ▫️2 tbsp Cacao Powder (@navitasorganics)⁠ ▫️1 1/2 tbsp Cacao Nibs (@navitasorganics)⁠ ▫️1/2 tbsp each of hemp seeds (@manitobaharvest) & ground flax (@bobsredmill)⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ How To⁉️⁠ ▫️Blend everything together in a high speed blender until smooth.⁠ ▫️Pour out your smoothie into a glass.⁠ ▫️Top with your favorite toppings! Here, I only added Maple Almond Granola (@purely_elizabeth) for an extra crunch!⁠ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠ #tishasveggieeats⁠ #bananasmoothie #thiccsmoothie #proteinsmoothie #proteinshake #chocolatesmoothie #chocolateshake #bananaalmondsmoothie #thicksmoothie #breakfastsmoothie #breakfast #healthy #healthylifestyle #wellandgoodeats #eatrealfood #feedfeed #eeeeeats #f52grams #foodie #foodblog

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Don’t Over Do It

Protein shakes aren’t a substitute for real food. They are only a supplement for those athletes you do regular hard workouts. The body cannot digest too much protein. It’s best to stick to high priotein nutritious food.