Why Protein Matters

Protein is the building block of muscle tissue. Without adequate protein, your muscles cannot grow and repair effectively.

How Much Protein Do You Need?

Research suggests consuming 1.6-2.2 grams of protein per kilogram of body weight for optimal muscle growth.

Best Protein Sources

  • Chicken breast
  • Fish (salmon, tuna)
  • Eggs
  • Greek yogurt
  • Lean beef
  • Protein powder supplements

Protein Timing

Distribute your protein intake evenly throughout the day, aiming for 20-40g per meal.