Your Muscle-Building Diet

Putting It All Together

1. Guys who train for strength and size will get the best results with .73 grams of protein per pound of body weight per day. That’s about 130 grams for a 180-pound lifter, and about 146 grams for a 200-pounder. This daily total will probably be the most significant factor in your quest to add muscle.

2. Protein synthesis is higher when you spread that protein among three or more meals, rather than having most of it in a single meal. Shoot for at least 20 grams of high-quality protein in each meal to active protein synthesis.

3.Strength workouts elevate protein synthesis for up to 48 hours in new lifters, or those returning after a layoff, and about 24 hours in those with more experience.

4. Since protein synthesis slows down during sleep, it’s a good idea to eat something soon after waking up.

5. The “window of opportunity” surrounding a workout is about four to six hours. If you have a protein-rich meal a couple of hours before a workout and another soon after, you’ll take full advantage.

6.Including carbs in your post-workout meal could improve your results.