If you’re trying to sculpt those sexy muscles you’ve been building, you need protein. But chances are that you already know that protein is really important! What you really need to know is which protein to get sculpted with, and how to pack more protein into your days.
Here’s a protocol for practical protein consumption:
Options for Which Protein to Get Sculpted With
There are basically two ways to consume protein: through naturally or through supplements. Natural protein is found in many lean meats and other foods. Supplements are often powders you can add to food or drinks like smoothies. Both methods can be helpful when you’re trying to sculpt your muscles.
One of the keys to making protein work for you is to consume enough of it. Around 35% of your daily calories can come from protein healthily. If you eat a 2,000 calories diet and are very active, that’s about 175 grams of protein daily.
Best Natural Protein Options
Natural protein is found in lean meats as well as some other foods, like dairy. Protein for muscle should be lean, which limits your options slightly. The best and most affordable clean sources of protein you’ll find naturally are:
- Ground turkey
- Dairy
- Eggs
- Beans
- Tofu
When you’re trying to shape your body, you’ll probably need to limit your consumption of other macronutrients, like fats. That’s why it’s best to eat the clean proteins mentioned in low-fat formats.
Best Protein Supplements
Choosing to get enough protein through your regular food can be inconvenient. 175 grams of protein a day is a lot! Rather than counting how much protein is in everything you eat, it can be simpler to add protein supplements to your routine.
There are multiple kinds of protein supplements, like:
- Casein powder
- Whey powder (perhaps some Vanilla Creme by dotFit!)
- Egg white powder
- Soy powder
Of these options, whey powder is simply the most effective. But, if you need an alternative and eating lots of protein-rich foods isn’t an option, the other types of protein powders can help too.
A great way to use protein supplements is in a smoothie right before HIIT or another intense form of exercise. Your stomach won’t be full of heavy food, but you’ll have the protein your body needs while you work out.
How to Put a Protocol Together
Protein supplements aren’t meant to replace eating whole foods altogether. It’s best to add a smoothie (or another supplement-based option) to your diet while also eating clean protein-rich foods. Typically, the best way to pack in enough protein is to:
- Start and end your days with protein-rich meals
- Use a protein supplement for a snack, dessert, or pre-workout shake
- Choose healthy protein-rich snacks like nuts or low-fat dairy products
Of course, just consuming a ton of protein isn’t enough to build and shape muscle alone. You’ll also need the right kind of workout, timing, and more. Use our FREE Muscle Mass Guide to kick-start your body sculpting.
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