An 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk. Eat more Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day. Work your muscles If Empowered Boost you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as legs, back, and the chest. You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance. Opt for a stiff drink According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis..

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