I have been working out hard and eating better for the last few months. Why hasn’t my body changed for the better? Am I working this hard to just maintain? If this sounds familiar, chances are the answer is simple. Protein. You aren’t getting enough of it.
In order to increase lean muscle mass, increase your protein intake. Strength training breaks tissue down, and in order to repair and build, it needs protein, and more than what the FDA says you need- 1.5 to 2 grams of protein per pound of body weight is needed to gain lean muscle mass. This can get expensive and is not easy to do. Protein powders are a must and are convenient replacements for breakfast, lunch, or snack on the go. Peanut butter, a can of tuna, nuts, and seeds can be less costly alternatives to beef, chicken, turkey, and seafood. A balanced diet is important with the right amount of carbohydrates and fats to give your body what it needs, but increased protein intake is priority number one. Three healthy protein-filled meals plus 3 quality protein shakes and you are on your way… on your way to seeing your hard work pay off.