So, how are you going to get it? “The easiest way to increase your protein intake is to make it your highest nutritional priority—which means you must always be prepared,” says Jason Wittrock. “I prepare all of my protein sources in advance and always make sure I keep my whey protein with me. When I’m sitting down eating a meal, I’m already thinking about being prepared for the next one.”
Increase your meal frequency. Consuming a higher level of calories than you burn and getting, say, 180 grams of protein a day, is pretty tough on just three meals a day. Supplementing meals with protein shakes and protein-rich snacks every 3-4 hours will help to keep rates of protein synthesis elevated while reducing protein breakdown.
Manage your excesses. You don’t have to subscribe to the “cheat meal” approach to gain muscle. But let’s face it: It’s difficult to eat clean 24/7 and gain weight, simply because the foods you’ll be favoring are relatively low in calories, and you won’t always want to eat large amounts of them. It’s OK to loosen the reins at times! Just do it on a hard training day, and make you’re still hitting your protein benchmarks.