Sometimes getting enough daily protein feels like a race against the clock: If you’re busy, it might be noon before you realize you forgot breakfast. Then you work through lunch, nearly skip dinner, and by bedtime you’ve had barely a chicken breast’s worth.
But make no mistake: If you want to build muscle, burn fat, and perform your best, you need ample protein on a regular basis. In fact, sports scientists now recommend getting up to 0.75 grams of protein per pound of body weight (that’s 135g for a 180-pound man) spread throughout the day for optimal absorption. To make sure you get enough, adopt these habits—you’ll get bigger and leaner, and even feel more alert.