BREAK EVEN

1. EAT PROTEIN, REGULARLY

Your body is in a constant flux between muscle protein synthesis (MPS) and muscle protein breakdown (MPB), and where muscle mass is concerned, stimulating MPS is crucial. That’s especially true when you’re in a calorie deficit, as the body competes for nutrients, further heightening MPB in an effort to find fuel for bodily functions.

So unless a reduction in muscle mass is your aim, you want to ensure plenty of MPS. The best way to do that? Eating enough protein – 20-30g every three