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Because protein is key to muscle building, most people focus on getting a quick hit right after a tough training session. While that’s important, the timing of when you eat the rest of your daily protein may matter just as much. Your body uses the nutrients from your meal or snack to build muscle for somewhere around four to five hours, says Brad Schoenfeld, assistant professor in exercise science at Lehman College. “That means that to stimulate muscle growth throughout the day, you should consume protein every four hours or so,” he says.

Schoenfeld recently reviewed the current literature and found that eating 1.6 to 2.2 grams of protein for every kilogram of body weight divided over four meals each day best supports muscle building. So you’re looking at about 24 grams of protein per meal for a 130-pound woman or 32 grams of protein per meal for a 175-pound man.

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To use your diet to help you get stronger, you can’t just hit your daily protein quota by loading up at one meal and ditching it all together at the next. Photo by NoirChocolate / iStock.

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Lifting weights can often seem reserved for the fittest among us, those muscle-laden guys and gals pumping iron and getting swole on a daily basis. But the truth is, muscles aren’t just for impressing potential romantic interests—they’re how you get through every single day.

You may not want bulging biceps, but you probably do want to be able to lift your suitcase when you travel. And you may not care about setting a new squat record, but you’d probably like to get up from chairs without assistance in your old age. Both of those motions would be a lot easier—and less injury-prone—if you did some basic weight training. Some trainers like to call this “functional fitness,” meaning exercises in the gym that will translate to your everyday tasks. These sorts of workout routines are crucial to maintaining the muscles that will carry you into middle and old age. By age 70, the average person has lost about a quarter of the muscle mass they had at 30, and by 90, they’ll have lost half. You can’t stave off all of that by weight training, since muscle quality declines even if you maintain mass in old age, but studies suggest you can maintain more functionality (and even keep your bones stronger) with resistance training.

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Kettlebells are a great tool for increasing your strength gradually. Deposit Photos

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