If you’re looking to build or maintain muscle, there's no getting around one simple fact: you need to eat enough protein. That's primarily because muscle tissue is mainly composed of protein. When you train – whether you're boxing, lifting or cycling – you’re both damaging and breaking down muscle tissue, as well as initiating protein synthesis: whereby the body creates new muscle proteins to replace and add to the damaged tissues. Train hard and your protein needs increase. While protein shakes and bars have their place, if you want to reach your protein needs through the day, focus on nutrient-rich foods. Here are 20 healthy options that can be thrown together in minutes.
"Eggs are a filling protein option on their own"
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August 2019
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