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 It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day.

 That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isn't it?

 So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?*Eat protein first thing in the morning.

 After a good night's sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.

 Eat protein between your meals  To keep protein flowing in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Case in protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.

 Protein before/after gym workout - It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. When you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

 The Ultimate Muscle Salad

 Approx one to two cups spinach leaves  approx one to two cups mixed leaf lettuce  shredded carrots  1/2 of a ripe avocado, diced  two hard boiled eggs, diced preferably organic, cage free  three Tbsp chopped pecans  1/4 cup dried cranberries  top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend  3/4 of total liquid should come from the vinegar Mix it all together and you've got one delicious and ridiculously nutritious salad.

 For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

 Protein: 23 grams., Carbohydrates: 48 grams., Fiber: 12 grams., Fat: 45 grams., Calories: 650

 The portions above are simply the portions that you can use considering that my maintenance caloric intake is around 3000 calories per day. Teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.

 For children age two to six, most women, and some older people, the government recommends two daily servings for a total of five ounces. For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces. Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well.

High Protein Food list