In last week’s column, I discussed how eating protein can help build muscle. 
How exactly does it work?
The answer: portions.
Using correct portion sizes are crucial when trying to build muscle.
Last week I told you how many ounces of protein is needed for the average female and male body frames. 
Research suggests splitting your protein intake into 20-40 gram servings every 3 hours to see the most benefits. 
It’s important not to skip breakfast, lunch or dinner. You may also eat healthy snacks in between meals. 
Here’s how to measure your portions:
• Fruit and vegetables: Handful
• Chicken, pork, tofu, beef, fish: Palm of your hand
• Rice, pasta, potatoes, cereals: Closed fist
• Hard cheese, peanut butter, salad dressing and sauces: Thumb size
• Oil, margarine & butter: Tip of your thumb
As always, make sure to check with your physician before starting a new diet plan.
Next week: Yoga in the workplace