ESPWhether your goal is to build muscle, lose weight, or simply stay healthy, exercise and protein go hand in hand. But it's not just about how much protein you eat—when you eat it and how you spread it throughout the day can make a difference, too.
Many of us eat very little protein at breakfast, a moderate amount at lunch, and a large serving at dinner. Instead, aim to include a source of protein at every meal. Good choices include:
• Eggs
• Greek yogurt
• Cottage cheese
• Chicken or turkey
• Fish
• Beans and lentils
• Tofu
• Nuts and seeds
Spreading your protein intake throughout the day gives your body a steady supply of the building blocks it needs to repair and maintain muscle. You don't need a huge meal before working out, but exercising on an empty stomach isn't ideal for everyone. About one to three hours before exercise, try a light meal or snack that includes both carbohydrates and a little protein, such as:
• Greek yogurt with fruit
• Peanut butter on whole-grain toast
• Cottage cheese with berries
• A banana with a handful of almonds
The carbohydrates provide energy, while the protein helps prepare your muscles for activity.
Exercise creates tiny tears in your muscles. That's a normal part of getting stronger. Eating protein after your workout helps your body repair those muscles and recover. Aim to enjoy a balanced meal or snack within about two hours after exercising.
Good options include:
• Grilled chicken with vegetables and brown rice
• A turkey sandwich on whole-grain bread
• Greek yogurt with fruit
• Cottage cheese and pineapple
• A smoothie made with milk, fruit, and Greek yogurt
