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.