Fuel Your Body with Protein to Build Lean Muscle
Our bodies have basic needs to work optimally and allow us to have a fulfilling life. We need protein to build lean muscle as well as exercise to develop strength. Keep reading for an easy option for protein as well as muscle-building exercises you can do anywhere.
Do you want to have a full life?
A life where you can take off and have fun adventures without worrying about whether you are ready to tackle them?
Or maybe you just want to be a “super mom” who can carry 6 bags of groceries at a time without a big struggle.
For me (and my family), a key component for living that full life is to build lean muscle mass.
Strong arms to carry those groceries.
Strong legs to take you on adventures around the globe.
And, a tight core to not only support all that you do but help you look awesome.
As much as I’d love to build that lean muscle mass while I sleep, I know that it is only achieved through good nutritional habits and exercise.
My college-age son is well-versed in the ways of building muscle mass.
While he is going for bulk and I am going for lean, the guiding principles are the same.
This post contains affiliate links that may generate a commission for purchases made through them. There is no additional charge to you for using them.
Feed Your Body Protein to Build Lean Muscle
Protein is a key nutritional component for our bodies.
It is also an essential fuel source when you are working to build lean muscle.
While I strive to have protein in each of my meals, I also include a protein boost after working out.
Did you know that consuming high-protein food sources in the hour after weight-bearing exercise can help you build muscle mass?
That tidbit came from my son’s extensive research as part of a self-directed high school class focused on personal fitness and nutrition.
An easy way to incorporate protein into your day is through a protein shake or protein bar. Remember that not all of the products are created equal, though!
You really need to read the labels to see what you are getting. I’ve seen snack bars labeled as ‘protein’ bars with a mere 5 grams of protein!
One of the products we have tried is the Pure Protein Plus Bar, available in 4 flavors: Cookies and Cream, Mocha Brownie, Apple Pie, and Chocolate Chip Cookie Dough. Each bar has 20 to 21 grams of protein. Plus, each bar includes 15 to 16 grams of fiber, while leaving out artificial sweeteners, gluten, and GMOs. Sugar is also limited.
If you are expecting a bar coated in chocolate and resembling a candy bar, this is not it. These bars pack a serious nutritional punch in a small package to fuel an active lifestyle. The taste is still great and you will get an energy boost that lasts.
Build Lean Muscle with Simple Body Weight Moves
With travel this summer, I know that I need to have a quick routine.
A routine to help me maintain the progress made through regular exercise programs.
A routine that does not require any equipment.
Wherever you are, these are some simple bodyweight exercises you can do which will help you build lean muscle.
Before getting into bodyweight training moves, spend a few minutes warming up your body.
Warm-ups can include jogging in place, high knee lifts, jumping jacks, and going through one or two sun salutations for a much-needed ‘stretch’ of the body.
Squats: the key here is to make sure your weight is focused on the heels of your foot. Squat down like you are going to sit on that imaginary chair behind you.
Push-ups: the wider your arms the easier the push-up! If you find push-ups difficult to do, then drop on your knees (really the thigh above your knee cap on the ground) until you are ready to go up on your toes.
Incline push-ups (where your arms are on an elevated, flat surface like a bed or even the wall) are perfect for the true beginner as you are supporting less of your weight.
Lunges: as with squats, make sure you are keeping the weight of your forward leg in the heel.
Tricep dips: use a chair or bench if available.
Planks: you can do this on your hands or rest on your forearms. Sometimes I alternate between the two.
Repeat the progression followed by some quick stretching to cool the body back down.
When I am traveling, I don’t have a lot of time to dedicate to exercise. If I do not get interrupted between moves, the whole routine takes less than 15 minutes. Those 15 minutes help me a lot.
Take a chance and get prepared for life’s adventures!
What are some ways that you get prepared for life’s adventures?
How would you incorporate protein bars into your life?
Fuel Your Body with Protein to Build Lean Muscle was originally published on August 17, 2016, as part of a compensated campaign from Collective Bias, Inc. and Pure Protein. All opinions are mine alone. It has since been updated. #KeepOnTrack #CollectiveBias