You don't need a protein shake to build muscle — 3 tips from a dietitian and bodybuilder

• Bodybuilding dietitian Holly Baxter said high-protein foods like yogurt can help build muscle.
• She said the most successful diets are ones you can stay consistent with in the long term.

You don't have to live on chicken and rice or take expensive supplements to build muscle, according to a pro bodybuilder and dietitian.

Holly Baxter, an international award-winning physique athlete, said she's learned from personal and professional experience that the best diet for a strong, lean physique is one you can stick to in the long term.

"Find something that works for your preferences. It's not super sexy or glamorous, but often people are looking for shortcuts that just aren't sustainable," she told Insider.

Baxter shared some of her favorite ways to get enough protein for a strong, muscular physique while eating real foods she enjoys. In total, she said she gets about 130 to 140 grams of protein per day, about the middle of the recommended range, which is about 1 to 1.3 grams per pound of lean body weight each day.

Protein shakes aren't magic for building muscle

Supplements can be a convenient way to get more protein in your diets, but there's nothing special or necessary about a shake or powder, according to Baxter.

Whey protein is also becoming increasingly expensive, so if you hate protein shakes or if they're draining your budget, you can get your nutrients through everyday foods instead, she said.

"If you enjoy eating like I do, I'm more of an advocate of eating a meal," Baxter said.

One high-protein snack dieticians often recommend is also Baxter's go-to: fat-free Greek yogurt, which is nutritious and customizable with your favorite flavorings or toppings.

"You're getting a really wholesome food rich in calcium, vitamin D, and protein, and you're getting benefits from gut-friendly bacteria," she said.

Baxter said she's also a fan of steak, since it's a rich source of iron to help athletes, and especially women, avoid fatigue or anemia. She said she eats lean red meat about three to five times a week: her favorite is a filet mignon with cheesy bread, roasted veggies, and a glass of red wine.

Don't stress about timing

It's a myth that you need protein immediately after a workout to get the benefits. Baxter said that it's easy to get caught up in concerns about when to eat, but research suggests you can build muscle regardless of when you eat around a workout.

"The key is making sure you're supplementing with protein within a few hours before or after," she said.

If you're trying to burn fat and maintain muscle in a calorie deficit, it may help to eat something before working out to provide energy, she added. And for athletes who need to perform at the highest levels, eating enough carbs for a workout can help, too.

Make space for foods you enjoy

While protein is an important nutrient for building muscle, Baxter said it's hard to stick to a diet that's all work and no fun.

"There's an element of my diet that is going to focus on food pleasure and satisfaction from eating something that tastes really good," she said.

Baxter previously told Insider that she used to struggle with chronic dieting, and had to re-learn to enjoy food and eat enough to build muscle and support her health.

She said finding ways to include her favorite treats like ice cream, Nutella, and sugary cereal without derailing her goals helped her cultivate a healthy relationship with food.

For anyone who wants to eat to build muscle, Baxter said consistency is key, so making room for what you enjoy can help.

"Ultimately what dictates somebody's long-term success is building muscle is dietary adherence," she said.