We all know protein is great—it builds muscle, helps us recover from hard workouts, and is essential for a healthy, balanced diet.
The trouble is that athletes still fall for the myth that loading up on it will instantly lead to muscle growth.
Contrary to popular belief, your muscles cannot absorb more than 20 grams of protein every two to three hours. (See Add Lean Muscle with the two-hour protein rule.)
That’s roughly the amount of protein provided by three ounces of grilled chicken—about half a chicken breast.
Since nobody wants to carry around a set of scales for measuring perfect portions, we did it for you. Here are 20 delicious ways to eat 20 grams of protein any time of the day.