Francesca Bennett soon found out when she started strength training that exercise by itself was insufficient. She notes, “I was working out regularly but not seeing the muscle development I wanted.” The missing component is Protein:
Muscle building and repair depend on protein. Following advice from a nutritionist, Francesca changed her diet and developed a basic, low-fat high-protein meal schedule to help her objectives; the results were remarkable.
Starting her day with a high-protein smoothie created with whey protein, almond milk, spinach, banana, and a dab of peanut butter, Francesca “It keeps me full for hours, is quick and simple,” she explains.
Her usual meal is roasted veggies and quinoa accompanied with grilled chicken breast. “Quinoa is a complete plant protein; it goes nicely with lean meats,” she says.
For snacks, Francesca stays with boiled eggs, Greek yogurt, or a tiny handful of almonds afternoon boost. “It’s about maintaining constant protein intake over the day,” she counsels.
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Usually dinner calls for baked fish, sweet potatoes, and steamed broccoli. “Salmon is high in both protein and good fats, which support recovery,” she says.
For individuals aiming for muscular development, experts advise ingesting between 1.2 and 2.0 grams of protein per kilogram of body weight. To make her meals interesting and filling, Francesca mixes animal and plant-based sources.
For those starting, her counsel is “Plan your meals ahead and don’t be afraid of carbohydrates; just make sure protein steals front stage.”
