1: "Protein is essential for building muscle. The amount you need depends on your activity level and goals."
2: "For muscle growth, aim for 1.2-2.2 grams of protein per kilogram of body weight per day."
3: "Athletes and those doing intense exercise may need more protein to support muscle repair and growth."
4: "Protein sources include meat, poultry, fish, eggs, dairy, legumes, and plant-based proteins like tofu and quinoa."
5: "Timing matters - consuming protein within 30 minutes of exercise can help with muscle recovery and growth."
6: "Protein supplements such as whey protein powder can be convenient for meeting your daily protein needs."
7: "Remember, a balanced diet with adequate protein, carbs, and fats is key for building muscle."
8: "Consult with a nutritionist or dietitian to determine your specific protein needs for muscle building."
9: "Stay consistent with your protein intake and pair it with strength training for optimal muscle growth and recovery."
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