1. Eat protein at every meal, especially breakfast. Eating several smaller meals throughout the day is the healthiest option.
2. When eating pure protein, don't exceed 30-40 grams per meal. This rule isn't necessary with hydrolyzed whey protein found in nutrition bars, protein powders, and pre-mixed protein shakes.
3. Protein digestion requires vitamins, quality fiber, and other nutrients for maximum absorption, so eat fresh fruits, green leafy vegetables, and other colorful vegetables. We can also supplement vitamins/minerals/antioxidants into our daily diet.
4. Drink less liquid during meals so that the stomach can function normally with the least amount of acid secretion.
5. Don't eat protein 2 hours before exercise. Digesting protein depletes the energy and other metabolic resources your muscles, heart, and lungs need. This rule also doesn't apply to hydrolyzed whey protein, which can be consumed up to 30 minutes before exercise.
