If you're training hard or looking to build muscle, be sure to get around 1 gram of protein per pound of body weight, or near the upper end of the recommended range of 1.4 to 2.0 grams per kilogram. No, it doesn't have to be exact, but even if that's the only thing you measure in your diet, it could be what you need to finally see the serious results you've been wanting.

Remember, lifting weights stimulates muscle synthesis or growth, but it also increases muscle breakdown—so much so that when you exercise in a fasted state, you can break down more muscle than your body is building. Consuming protein immediately before or after working out can help you balance muscle breakdown and muscle growth.