Aiming to build muscle? Plate some protein throughout the day—not just at dinner. Men’s Health throws down five truths about protein, including when best to eat it: with three meals and a couple snacks each day. This way, you’ll fuel muscle growth for a longer period of time as opposed to just a few hours if you’re consuming protein mainly at dinner.
Needs some meal ideas? Sample these options:
Former Seattle Seahawks nutrition consultant Susan Kleiner suggests an easy morning meal: Nabisco Shredded Wheat, almonds, low-fat milk and a hard-boiled egg.
New York Jets nutritionist Wendy Meyer Sterling recommends a healthy, muscle-building turkey sandwich: Turkey, Munster cheese, spinach, tomato, avocado and Dijon mustard on a whole-grain bagel.
New York Giants team nutritionist Heidi Skolnik vouches for chicken stir-fry: boneless, skinless chicken breasts, assorted vegetables, brown rice and soy sauce.
Chicago Blackhawks team nutritionist Julie Burns recommends simple snacks: 2 hard-boiled eggs, 2 ounces of jerky, 5 pieces of sushi or 1/4C of nuts.