1. Have your first serving of protein – one of at least 20 grams of high-quality protein four to six times per day — within 30 minutes of starting your day. Consume your final serving before bed. The key is to space your servings out evenly throughout the day.
2. Learn to eyeball 20 grams of protein. For example, for animal protein like chicken, fish, or beef refer to your flat palm as a measuring tool (about 3 to 4.5 ounces), said Arciero. For plant protein, such as lentils, quinoa or beans, help yourself to a serving the size of your fist.
3. Trying to shed unsightly pounds? Eat even more protein — between 25 and 40 grams per serving.
4. If you plan on hitting the gym, aim to eat one serving of protein right before you train dirty. In turn, you’re providing your body with the means to both fuel and repair your muscles.
5. Keep high-protein snacks like hard-boiled eggs, whey or pea protein bars or powder, almonds, or Greek yogurt on hand to give any meal an instant boost. This will also help you make healthier food choices.
Track your diet and get helpful recommendations on Arciero’s free iOS app GenioFit. “It comes down to the quality of what you’re eating,” Arciero told the fitness publication. “We need to step away from thinking a calorie is a calorie, and more importantly de-emphasize the amount of food you should be eating, and focus on the kind of food.”