Spread your protein
Nutrition · Beginner
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It isn't a supplement: it determines whether the muscle you have is still there in twenty years.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Work out your target
Multiply your weight by 1.2 if you're active, or 1.6 if you do strength training.
The official 0.8 minimum prevents deficiency; it isn't a target.
5 minProtein at breakfast
Add a protein source to the first meal of the day.
The usual pattern stacks nearly everything at dinner; spreading it works better.
5 minMeasure three days
Note what you eat on two weekdays and one weekend day and add up the protein.
Most people are surprised how far they are from their target.
10 min