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, as we reported in the March 2016 issue, 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.