Study participants following a resistance training program who consumed a daily total of 1.6 grams of protein per kilogram of body weight improved both strength and mass over guys who followed a conditioning program alone but didn’t up their protein intake. (For a 180-pound guy, that means a three-egg omelet for breakfast, a turkey sandwich for lunch, beef jerky as a snack, and a salmon fillet for dinner.)
The people who saw the biggest improvements started out reasonably fit, leading researchers to conclude that a protein-heavy diet is most effective at muscle building once the heavy lifting—so to speak—is already done.
If that seems like a lot of meat to build into your daily diet, researchers found that a protein powder supplement is effective, too. We like NitroTech 100% Whey Gold (buy it on Amazon here), with 24 grams of protein per serving.