Nutrition

10 Metabolism-Boosting Tips

Get ripped and add muscle year-round, minus the annoying diet.

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5. EMPHASIZE PROTEIN

“Protein itself won’t increase your RMR,” Mike says, “but it does increase satiety, helps reduce body fat, and enhances recovery and sleep.” Protein also helps fuel muscle growth, and carrying more muscle mass will ultimately boost your RMR.

Action Plan: Emphasize getting in at least 30% of your calories from protein with foods like lean red meat, fish, whole eggs, and egg whites. In addition, protein supplements low in carbs and fats are immensely beneficial for meeting this requirement.

6. TAKE PROTEIN FIRST THING IN THE MORNING 

One of the best ways to prevent catabolism and protect your muscle mass (and thus your metabolic rate) is to take in protein as soon as you wake up.

Action Plan: “You can take in protein sources that are a mix of fastand slow-digesting proteins such as a whey-casein combo,” Mike says. “The whey will be absorbed quickly, and the casein will be taken in slowly, giving you the benefits of both absorption rates.”

 

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