The No. 1 habit you should embrace if you’re trying to build muscle is prioritizing protein. The most effective strategy for adding more protein to your diet is to incorporate it at every meal and snack. High-protein options include chia pudding for breakfast, bean soup for lunch and energy balls for a snack.

But if your priority is building muscle rather than shedding pounds, cutting calories won’t get you there. In fact, most research suggests that if you want to gain muscle you have to eat more quality calories and protein or at least maintain the calories you're already eating.

Medically reviewed by Mallory Christopherson DC, FMT, CSCS Muscle growth (hypertrophy) is not a quick process. It requires time, commitment, and consistency and is about more than lifting weights. It also involves a thoughtful training plan,