What Is the #1 Habit to Start If You’re Trying to Build Muscle?
Making protein your first priority is the #1 habit you should adopt if you want to gain muscle. Individual differences in size and
activity level influence the amount of protein required. For most exercisers, a daily protein intake of 1.4 to 2.0 grams per kilogram
0.63 to 0.90 grams per pound) of body weight is enough for both muscle growth and maintenance. That equates to around 94 to
135 grams of protein per day for the same 150-pound individual. It is recommended to consume protein during
breakfast, lunch, supper, and snacks throughout the day. Consuming protein at intervals of three to four hours can assist optimize the synthesis of muscle
protein. Moreover, studies indicate that consuming 15 to 25 grams of protein within the two hours following an exercise might promote muscle development.