The Men's Fitness Guide To Protein

While carbohydrates may give you energy and fat can keep you full, only protein—one of the three major macronutrients—has the variety of amino acids that you need to build pure, lean muscle. It’s the not-so-secret ingredient that allows you to bulk up without putting on extra weight around your middle.

Protein and its building blocks, amino acids, do their job by both repairing tissues (ie, the micro-tears you create in your biceps and quads when lifting or squatting) as well as creating new tissues to supplement what you’ve already got. When eaten in the right forms, in conjunction with a regular training program, getting enough protein can make the difference between seeing small gains, and getting major results at the gym. Plus, research has shown that increasing your protein intake may be just as important—if not more so—than getting more fat in keeping you satiated so that you’re not tempted to tear apart a greasy burger or a bag of chips on the way home from the gym.

The toughest thing for most of guys is figuring out exactly where to get the best, most complete sources of protein—and how to get enough of it without eating grilled chicken and fish morning, noon and night. That’s why Men’s Fitness put together this Complete Guide to Protein. Here you’ll find all the information you need, from the science behind this powerhouse nutrient to the most flavorful ways to incorporate it into your everyday meal plan.

The end result will be you — only stronger.