When I plan my foods and drinks during the day, I always make sure I consume enough protein to help maintain my muscles. On top of this I make sure my protein needs are spread throughout the day. Adding enough of this macronutrient to my meals and snacks is equally important as getting enough protein.
To give you a starting point I aim for 10-20g in a snack and 20-40g per meal. Here is an example of one of my regular days of eating. I aim to include mostly complete protein sources meaning they have all the amino acids that your body needs to make a protein. There are 8 essential amino acids your body cannot make and needs to get from your diet.
Breakfast
2 slices of rye bread with ½ (100g) mashed avocado and topped with 1 sliced boiled egg and 1 medium diced tomato. Sided with 1 glass (250mls) of cow’s milk.
29g of protein
Snack
2 boiled eggs with vegetable sticks
14g of protein
Lunch
1 cup of quinoa with 95g tin of salmon in spring water and 100g of canned legumes. Simply rinse the legumes before adding. Add additional flavour using herbs and spices like chilli, basil and coriander.
37.6-42.6g of protein
Snack
200g of yoghurt with a banana
21g of protein
Dinner
Roast using 80g of chicken breast with 1 medium sweet potato and ½ cup of cooked vegetables like broccoli, cauliflower, carrots, spinach, and onion. Sided with a piece of whole grain bread topped with 2 teaspoons of extra virgin olive oil. Herbs and spices used over added salt for additional flavour as well as added nutrition benefits.
40g protein
Take home message: Knowing how to optimally feed your muscles will help you to achieve and maintain your muscles.
