Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Person ordering from a one of the healthiest fast-food orders from the drive thru
    Healthy Eating

    The Healthiest Fast-Food Orders, According to a Dietitian

    Female eating an apple while pushing away a plate of unhealthy foods.
    Healthy Eating

    Carb Restriction is Superior to Calorie Counting, Says Science

    Meal plans that encourage high protien intake
    Healthy Eating

    10 Easy Ways to Increase Your Protein Every Day

    Healthy young attractive fit female showing her eating skill to get fit
    Healthy Eating

    Level Up Your Eating Skills To Help Improve Fat Loss

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Jon Pardi
    Athletes & Celebrities

    How Conditioning Keeps Jon Pardi Concert Ready

    Former fire fighter Sam Tejada wearing a grey suit
    Pro Tips

    Sam Tejada Is Bringing Wellness To The World

    Female staying mindful while listening to Headspace's mindful audible track
    Interviews

    How to Combine Mindfulness With Walking for a Fit Mind and Body

    Strongman Eddie Williams carrying massive weights at the 2024 World’s Strongest Man contest
    Pro Tips

    Strongman Eddie Williams Has a Take on 'Warriors' vs. 'Weaklings'

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Eddie Hall tells his side of the the viral road rage incident in front of his house
    News

    Eddie Hall Speaks After Almost Brawling Outside His Home

    image1 (2)
    From our Partners

    Vykee Nutrition Addresses Industry Challenges with Commitment to Quality...

    Inno Shroom_Lifestyle Shot 1
    From our Partners

    Inno Supps Inno Shroom Review – Why High Achievers Swear by This Mushroo...

    Liven
    From our Partners

    The Liven App Review: How to Pump Yourself Up and Boost Your Emotional S...

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    A group of young adventurers using travel and outdoor adventures to keep health and fit
    Wellness

    Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

    Medical professional examining a xray of the knee due to popping joints
    Wellness

    Are Your Joints 'Popping'? This Is What It could Be

    Female Massaging Her Feet And Doing Shin Splint Stretches for good foot health
    Recovery

    Here's Why Your Feet May Be Halting Your Training Gains

    Elderly couple looking to become a super ager performing an ab rollout workout with a trainer
    Anti-Aging

    What are 'Super Agers' and How Can You Become One?

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    United States Air Force Staff Sergeant Joshua Alvord performing a behind the neck squat
    Pro Tips

    This Air Force Honor Guard Member Takes Being Fit To Serve Seriously

    Bodybuilders and Mr. Olympia rivals Derek Lunsford and Samson Duada showdown at the 2025 Pittsburgh Pro
    News

    Derek vs. Samson 2025 Olympia Showdown Heats Up

    Phil Heath interview about what was said to Nick Walker after the 2025 Pittsburgh Pro
    News

    What Did Phil Heath Tell Nick Walker After the Pittsburgh Pro?

    Regan Grimes' Shoulder and Chest Workout training before the 2025 New York Pro Bodybuilding Contest
    Training

    Regan Grimes Ultimate Chest and Shoulder Workout

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Lamborghini female race car driver Lindsay Brewer's full body workout and showing her muscular arms
    Hers Workouts

    Lindsay Brewer’s Full Throttle, Full-Body Workout

    Healthy vegetables and fruits incorporated in the PCOS diet for women
    Hers Nutrition

    The PCOS Diet For Beginners: Is It Right for You?

    Doctor using technology to biohack his patients at the Health Optimization Summit
    Hers Features

    This Summit is Adding a Woman's Touch to Biohacking

    Sydnee Falkner
    Muscle & Fitness Hers

    Sydnee Falkner Is Making the Most of Her 'Million Dollar' Moment

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Gain Mass

The Best Protein For Your Bodybuilding Goals

No matter what type of bodybuilder you are, supplement your diet correctly with these guidelines.

by Wyatt Myers
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
15 Foods That Are Healthier Than You Think
View Gallery

The Best Protein For Your Bodybuilding Goals

Close gallery popup button
1 OF 10

1 of 10

15 Foods That Are Healthier Than You Think

The Hardgainer

Who: The envy of millions: No matter what he eats, he’’s still lean as can be. But he could use a bit more bulk.What: Low-fat cottage cheese, yogurt and milk; eggs; whey protein powder.Why: “Quite honestly, 99% of the ‘‘hardgainers’’ I work with don’’t meet the daily caloric requirements to begin with,” says Jon Chipko, CSCS, founder of BodyGoals in New Jersey. “So getting that caloric intake up to par is the first priority.”When: Broken up as snacks consumed over the course of the day. ““One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day,” says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.How Much: Eat about 1 gram of protein per pound of bodyweight. To reach this level, have a snack of an egg or a serving of dairy twice a day, or drink a protein shake twice a day in addition to your three healthy, protein-filled meals. ““Clinical research has shown there’’s little benefit to consuming more protein than this a day,” Evans says.

2 of 10

There's a New Way to Find Out What's in Your Protein

The Lactose Intolerant

Who: An individual who cannot properly digest foods from our friend Ms. Cow.What: A pure whey protein isolate (not concentrate) with less than 0.1 gram of lactose per tablespoon.Why: Several of our experts agreed that whey protein isolate is the ideal choice for lactose-intolerant folks because it replaces both the protein and calcium they’’re not getting from dairy. “This type of isolate typically yields more than 94 grams of protein per 100 grams of whey,” notes Chipko. “And it’’s virtually free of fat and carbohydrates.” Evans adds that it’’s easy on the stomach. ““Research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose.”When: As a snack or meal replacement, once or twice a day.How Much: Just enough to bring your total protein intake to around 1 gram per pound of bodyweight daily. If you get more protein from meat on a given day, make up the remainder with a protein shake.

3 of 10

Turkey sandwich

The Energy Seeker

Who: That guy at the office who falls asleep on his desk every afternoon.What: Protein-packed sandwiches and sides for lunch. Good choices include tuna, turkey, egg salad with low-fat mayo, cottage cheese and yogurt.Why: “Adding protein to your lunch sandwiches is a good strategy to keep energy levels high later in the day,” says Kristin Wingfield, MD, of the Saint Francis Memorial Hospital Center for Sports Medicine in Corte Madera, California. ““Energy drops usually coincide with a drop in blood sugar, and this often occurs later in the afternoon. To avoid this, meals (especially lunch) should include lean sources of protein as well as some fat.”When: Lunchtime.How Much: Add at least 4 ounces of these sandwich toppings or sides to your lunch each day. This provides about 20-–30 grams of protein as part of your overall daily protein plan.

4 of 10

Fish

The Vegetarian

Who: The meat-free musclehead.What: Dairy products (including whey protein), fish and combinations of beans, soy, nuts, lentils and vegetables.Why: For vegetarians, deriving a big boost of protein from dairy products and fish can make their performance rival that of their meat-eating counterparts. Vegans can also get good results, but they’’re at a noted disadvantage. ““In my experience with athletes up to the professional and Olympic level, veganism is not a good match with elite athletic competition,” says Shawn M. Talbott, PhD, president of SupplementWatch (supplementwatch.com). ““If the vegan [is willing to break from their dietary standards and] tolerate some dairy foods, they will get some great benefits.”When: In place of meat, the vegetarian should consume low-fat fish and dairy throughout the day. The vegan should use a combination of beans, soy, lentils, nuts and veggies each day to get the complete protein package. “Vegans must be careful to mix all these protein sources to provide a diet with all the essential amino acids,” says Wingfield. David L. Katz, MD, MPH, author of The Way to Eat, notes that there are a number of soy-based protein powders that can give vegetarians a plant-based protein boost.How Much: All these sources should be combined to create a total of around 1 gram of protein per pound of bodyweight per day.

5 of 10

Fish powerlifter

The Powerlifter

Who: An aspiring Olympic weightlifter or “World’’s Strongest Man” — or somebody just looking to get stronger.What: Fish, lean beef, turkey breast, chicken breast.Why: ““Strength-training athletes need more protein to mend damaged tissue but less carbs, because eating too many carbs will make them fat,” says Chris Aceto, author of Championship Bodybuilding (nutramedia.com). ““They don’’t burn the carbs to the extent a bodybuilder would because those interested in gaining strength perform far fewer sets and reps and train less frequently. These food choices are good ways to add protein to the diet with as little extra fat calories as possible.”When: Before weight-training workouts: “This will increase muscle synthesis better than when just taking protein later in the day,” says Talbott. ““And the higher that protein can be in essential amino acids, the better the stimulation of muscle synthesis.”How Much: One gram of protein per pound of bodyweight, every single day.

6 of 10

Fast food

The Fast-Food Lover

Who: The guy stuffing his face with McDonald’’s milkshakes instead of protein shakes.What: Burger King and Wendy’s chili, Wendy’s Ultimate Chicken Grill sandwich, all of the McDonald’’s premium salads (with grilled chicken), McDonald’’s Chicken McGrill, any chain’s smaller hamburgers and McDonald’s Egg McMuffin.Why: “What we call ‘fast food’’ can be relatively nutritious if chosen wisely,” says Christine M. Palumbo, a registered dietitian in suburban Chicago. “These selections are the best high-protein, low-fat choices.”When: Sparingly, but okay as the occasional meal.How Much: Only once a day on days you do decide to ““go fast,” and tailor these choices into a strong all-day nutrition plan. (For example, if you have a burger for lunch, have a dinner with fewer carbs and more protein.)

7 of 10

Yogurt

The Midnight Snacker

Who: A guy who’s more likely to have his face in the fridge than a pillow in the middle of the night.What: Low-fat dairy food or a casein protein shake.Why: ““Our body spends half the night building itself up and the other half tearing it down,” says Chipko, referring to the 7-–8-hour fast you go through when sleeping, which causes the body to seek energy from muscle protein. ““So when you’’re talking about athletes who incur a lot of muscle damage, the net result can be minus — as in less muscle — if precautions aren’’t taken. To counter this, a person would want a slow-digesting protein. The casein found in dairy foods [or a casein protein shake] is the best choice here.” One thing’’s for sure, though: You should avoid carbs before bedtime. ““Just ask any sumo wrestler,” says Marc David, a nutrition author, expert and consultant. ““Traditionally, the sumos ate lots of food before bed and even in the middle of the night to gain flab, not muscle.”When: Just a small amount before bedtime, if at all.How Much: ““Recent studies have shown that the amount of dietary protein needed to stimulate muscle recovery is surprisingly small, as low as 5-–10 grams,” says Evans. Still, M&F recommends consuming 20-–40 grams before bedtime to maximize muscle recovery and growth.

8 of 10

9 Tips to Lose Fat Fast

MmeEmil / Getty

The Gentler Gender

Who: Who do you think? Women, silly.What: Soy-protein and low-fat dairy products.Why: Soy proteins have specific benefits for female athletes. ““The isoflavones in soy protein have been found to exert an estrogenic effect,” says Evans. ““For female athletes, this mild estrogenic effect can be beneficial. Also, women need to make sure they’’re getting enough calcium in their diet to prevent osteoporosis.”When: Before workouts (when possible) to enhance muscle growth.How Much: Same as men: around 1 gram of protein per pound of bodyweight, every day.

9 of 10

Cheese

The Endurance Athlete

Who: Those people whizzing by on the track while you’’re pumping iron.What: Whey proteins, low-fat dairy products.Why: ““Endurance athletes frequently get it wrong by stressing carbs rather than protein,” says Aceto. ““If you’’re an endurance athlete, you burn a lot more protein than you think. Protein offers essential support for the immune system, and the endurance athlete is chronically hitting his own immune system over the head with long training sessions. Good choices include whey proteins, which are easy to digest and offer immune-boosting amino acids such as cysteine.”When: ““For endurance athletes, it’’s recommended that they eat not only before and within 30 minutes after an event but also during to enhance their endurance and stamina,” says Evans.How Much: Similar to bodybuilders: slightly less than 1 gram of protein per pound of bodyweight every day.

10 of 10

Steak

The Mature Bodybuilder

Who: The middle-aged gym rat.What: Lean cuts of meat, egg whites, low-fat dairy products.Why: The older bodybuilder has four important considerations. The first is his metabolism: ““He’’s likely to have to stay with the leanest possible sources of protein because his metabolism is a bit slower,” says Aceto. “This requires him to get rid of any potential excess calories.” The second consideration is the heart. ““Older athletes, especially those at risk of cardiovascular disease, must be careful of cholesterol sources in the diet and thus need to be careful of their protein sources,” Wingfield comments. Older bodybuilders also need to keep their protein intake high, even consuming more than 1 gram per pound of bodyweight. Research shows that older men benefit from higher-protein diets. Finally, Katz advises older athletes to make sure they get plenty of calcium. Eating plenty of low-fat dairy products can supply this much-needed nutrient.When: Just as for younger bodybuilders, eating before a workout (when possible) can maximize muscle growth.How Much: Slightly more than younger bodybuilders: about 1.25 grams of protein per pound of bodyweight.

Back to intro

The Hardgainer

Who: The envy of millions: No matter what he eats, he’’s still lean as can be. But he could use a bit more bulk.

What: Low-fat cottage cheese, yogurt and milk; eggs; whey protein powder.

Why: “Quite honestly, 99% of the ‘‘hardgainers’’ I work with don’’t meet the daily caloric requirements to begin with,” says Jon Chipko, CSCS, founder of BodyGoals in New Jersey. “So getting that caloric intake up to par is the first priority.”

When: Broken up as snacks consumed over the course of the day. ““One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day,” says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

How Much: Eat about 1 gram of protein per pound of bodyweight. To reach this level, have a snack of an egg or a serving of dairy twice a day, or drink a protein shake twice a day in addition to your three healthy, protein-filled meals. ““Clinical research has shown there’’s little benefit to consuming more protein than this a day,” Evans says.

The Lactose Intolerant

Who: An individual who cannot properly digest foods from our friend Ms. Cow.

What: A pure whey protein isolate (not concentrate) with less than 0.1 gram of lactose per tablespoon.

Why: Several of our experts agreed that whey protein isolate is the ideal choice for lactose-intolerant folks because it replaces both the protein and calcium they’’re not getting from dairy. “This type of isolate typically yields more than 94 grams of protein per 100 grams of whey,” notes Chipko. “And it’’s virtually free of fat and carbohydrates.” Evans adds that it’’s easy on the stomach. ““Research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose.”

When: As a snack or meal replacement, once or twice a day.

How Much: Just enough to bring your total protein intake to around 1 gram per pound of bodyweight daily. If you get more protein from meat on a given day, make up the remainder with a protein shake.

The Energy Seeker

Who: That guy at the office who falls asleep on his desk every afternoon.

What: Protein-packed sandwiches and sides for lunch. Good choices include tuna, turkey, egg salad with low-fat mayo, cottage cheese and yogurt.

Why: “Adding protein to your lunch sandwiches is a good strategy to keep energy levels high later in the day,” says Kristin Wingfield, MD, of the Saint Francis Memorial Hospital Center for Sports Medicine in Corte Madera, California. ““Energy drops usually coincide with a drop in blood sugar, and this often occurs later in the afternoon. To avoid this, meals (especially lunch) should include lean sources of protein as well as some fat.”

When: Lunchtime.

How Much: Add at least 4 ounces of these sandwich toppings or sides to your lunch each day. This provides about 20-–30 grams of protein as part of your overall daily protein plan.

The Vegetarian

Who: The meat-free musclehead.

What: Dairy products (including whey protein), fish and combinations of beans, soy, nuts, lentils and vegetables.

Why: For vegetarians, deriving a big boost of protein from dairy products and fish can make their performance rival that of their meat-eating counterparts. Vegans can also get good results, but they’’re at a noted disadvantage. ““In my experience with athletes up to the professional and Olympic level, veganism is not a good match with elite athletic competition,” says Shawn M. Talbott, PhD, president of SupplementWatch (supplementwatch.com). ““If the vegan [is willing to break from their dietary standards and] tolerate some dairy foods, they will get some great benefits.”

When: In place of meat, the vegetarian should consume low-fat fish and dairy throughout the day. The vegan should use a combination of beans, soy, lentils, nuts and veggies each day to get the complete protein package. “Vegans must be careful to mix all these protein sources to provide a diet with all the essential amino acids,” says Wingfield. David L. Katz, MD, MPH, author of The Way to Eat, notes that there are a number of soy-based protein powders that can give vegetarians a plant-based protein boost.

How Much: All these sources should be combined to create a total of around 1 gram of protein per pound of bodyweight per day.

The Powerlifter

Who: An aspiring Olympic weightlifter or “World’’s Strongest Man” — or somebody just looking to get stronger.

What: Fish, lean beef, turkey breast, chicken breast.

Why: ““Strength-training athletes need more protein to mend damaged tissue but less carbs, because eating too many carbs will make them fat,” says Chris Aceto, author of Championship Bodybuilding (nutramedia.com). ““They don’’t burn the carbs to the extent a bodybuilder would because those interested in gaining strength perform far fewer sets and reps and train less frequently. These food choices are good ways to add protein to the diet with as little extra fat calories as possible.”

When: Before weight-training workouts: “This will increase muscle synthesis better than when just taking protein later in the day,” says Talbott. ““And the higher that protein can be in essential amino acids, the better the stimulation of muscle synthesis.”

How Much: One gram of protein per pound of bodyweight, every single day.

The Fast-Food Lover

Who: The guy stuffing his face with McDonald’’s milkshakes instead of protein shakes.

What: Burger King and Wendy’s chili, Wendy’s Ultimate Chicken Grill sandwich, all of the McDonald’’s premium salads (with grilled chicken), McDonald’’s Chicken McGrill, any chain’s smaller hamburgers and McDonald’s Egg McMuffin.

Why: “What we call ‘fast food’’ can be relatively nutritious if chosen wisely,” says Christine M. Palumbo, a registered dietitian in suburban Chicago. “These selections are the best high-protein, low-fat choices.”

When: Sparingly, but okay as the occasional meal.

How Much: Only once a day on days you do decide to ““go fast,” and tailor these choices into a strong all-day nutrition plan. (For example, if you have a burger for lunch, have a dinner with fewer carbs and more protein.)

The Midnight Snacker

Who: A guy who’s more likely to have his face in the fridge than a pillow in the middle of the night.

What: Low-fat dairy food or a casein protein shake.

Why: ““Our body spends half the night building itself up and the other half tearing it down,” says Chipko, referring to the 7-–8-hour fast you go through when sleeping, which causes the body to seek energy from muscle protein. ““So when you’’re talking about athletes who incur a lot of muscle damage, the net result can be minus — as in less muscle — if precautions aren’’t taken. To counter this, a person would want a slow-digesting protein. The casein found in dairy foods [or a casein protein shake] is the best choice here.” One thing’’s for sure, though: You should avoid carbs before bedtime. ““Just ask any sumo wrestler,” says Marc David, a nutrition author, expert and consultant. ““Traditionally, the sumos ate lots of food before bed and even in the middle of the night to gain flab, not muscle.”

When: Just a small amount before bedtime, if at all.

How Much: ““Recent studies have shown that the amount of dietary protein needed to stimulate muscle recovery is surprisingly small, as low as 5-–10 grams,” says Evans. Still, M&F recommends consuming 20-–40 grams before bedtime to maximize muscle recovery and growth.

The Gentler Gender

Who: Who do you think? Women, silly.

What: Soy-protein and low-fat dairy products.

Why: Soy proteins have specific benefits for female athletes. ““The isoflavones in soy protein have been found to exert an estrogenic effect,” says Evans. ““For female athletes, this mild estrogenic effect can be beneficial. Also, women need to make sure they’’re getting enough calcium in their diet to prevent osteoporosis.”

When: Before workouts (when possible) to enhance muscle growth.

How Much: Same as men: around 1 gram of protein per pound of bodyweight, every day.

The Endurance Athlete

Who: Those people whizzing by on the track while you’’re pumping iron.

What: Whey proteins, low-fat dairy products.

Why: ““Endurance athletes frequently get it wrong by stressing carbs rather than protein,” says Aceto. ““If you’’re an endurance athlete, you burn a lot more protein than you think. Protein offers essential support for the immune system, and the endurance athlete is chronically hitting his own immune system over the head with long training sessions. Good choices include whey proteins, which are easy to digest and offer immune-boosting amino acids such as cysteine.”

When: ““For endurance athletes, it’’s recommended that they eat not only before and within 30 minutes after an event but also during to enhance their endurance and stamina,” says Evans.

How Much: Similar to bodybuilders: slightly less than 1 gram of protein per pound of bodyweight every day.

The Mature Bodybuilder

Who: The middle-aged gym rat.

What: Lean cuts of meat, egg whites, low-fat dairy products.

Why: The older bodybuilder has four important considerations. The first is his metabolism: ““He’’s likely to have to stay with the leanest possible sources of protein because his metabolism is a bit slower,” says Aceto. “This requires him to get rid of any potential excess calories.” The second consideration is the heart. ““Older athletes, especially those at risk of cardiovascular disease, must be careful of cholesterol sources in the diet and thus need to be careful of their protein sources,” Wingfield comments. Older bodybuilders also need to keep their protein intake high, even consuming more than 1 gram per pound of bodyweight. Research shows that older men benefit from higher-protein diets. Finally, Katz advises older athletes to make sure they get plenty of calcium. Eating plenty of low-fat dairy products can supply this much-needed nutrient.

When: Just as for younger bodybuilders, eating before a workout (when possible) can maximize muscle growth.

How Much: Slightly more than younger bodybuilders: about 1.25 grams of protein per pound of bodyweight.

Author picture
Written by Wyatt Myers
Related Articles
Jon Pardi
Athletes & Celebrities

How Conditioning Keeps Jon Pardi Concert Ready

Bodybuilders and Mr. Olympia rivals Derek Lunsford and Samson Duada showdown at the 2025 Pittsburgh Pro
News

Derek vs. Samson 2025 Olympia Showdown Heats Up

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

5 Must-know Winter Bodybuilding Nutrition Tips
Gain Mass

5 Winter Bodybuilding Nutrition Tips

You don't need to look like Santa during bulking season.

Read article
A young Bodybuilding Legend Arnold Schwarzenegger holding two hard boiled eggs for his diet for a bodybuilding physique
Gain Mass

Eating for the Bodybuilding Physique of the 70s

Here's how you can benefit from some old-school eating habits.

Read article
A bowl full of chocolate candies and Mars chocolates
Gain Mass

Dietitians Say You Can Grab These 6 Candies

This isn't a trick — treat yourself to these snacks

Read article
All Gain Mass
  1. Home
  2. /
  3. Nutrition
  4. /
  5. Gain Mass
  6. /
  7. The Best Protein For Your Bodybuilding Goals
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

JW Media, LLC

Copyright 2025 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

Notifications