NO QUESTION ABOUT it: Protein is king. But more isn’t necessarily better—there’s a limit to how much your body can use in a setting (about 30g). Plus, to avoid breaking down muscle protein, you need to pair it with just enough carbs (yeah, the macro you keep neglecting) to repair damaged tissue and stimulate new growth. More specifically, complex carbs help restore glycogen levels and shuttle protein quickly and more efficiently to depleted muscle cells.
Timing is crucial, too: Studies show that getting about 20g of protein and 20g of carbs an hour before and after training (45 minutes of resistance training and moderate cardio, four days a week) is the perfect trifecta for amping total body mass.
So how do you put it all together? Check out the sample three-day nutrition plan we’ve curated for you, then use it to customize your own long-term muscle-building meal plan.