1. Increase daily protein intake to 2-2.5g/kg body mass per day
SET your daily protein targets according to a range between your current body mass and target body mass.
2. Consume 20-30g doses of protein at three-hour intervals throughout the day
ENSURE you achieve your daily target by consuming equal doses of protein at evenly spaced intervals throughout the day. In practice, this usually equates to 20-30g doses, and can easily be met through sources such as a large chicken fillet, salmon fillet, tin of tuna, pint of semi-skimmed milk, three large eggs, one-two scoops of whey protein or 200g of Greek yoghurt etc.
3. Emphasise high-quality, animal-based protein sources in meals and snacks
GIVEN they are rich in essential amino acids, make animal and dairy sources of protein the majority of your choices.
4. Do not forget to consume protein at breakfast
THREE large eggs (scrambled, poached, boiled or in an omelette) is a simple way to achieve your protein target at breakfast.
5. Do not forget to consume protein after finishing training
ENSURE protein intake straight after training – nutritional timing is important. For convenience purposes but also its high quality, one-two scoops (depending on manufacturer) of whey protein works well.
6. Do not forget to consume protein prior to bed
ENSURE protein prior to bed to help reduce MPB while sleeping. Casein-based protein is a convenient supplement form (e.g. CNP Propeptide or SiS Overnight Protein), though food sources such as low-fat Greek yoghurt, cottage cheese or eggs also work well.