Base your daily protein consumption on your exercise level, weight, and muscle-building goals. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight.
Hydrate to assist digestion and muscular function. Muscle health and performance depend on other nutrients like fats and carbs, so make sure your diet is balanced.
Choose lean, high-quality protein to acquire critical amino acids for muscle repair and development. Include lean meats (chicken, turkey, lean cuts of beef), fish, eggs,
Consume protein equally throughout the day at meals and snacks. This approach keeps amino acids for muscle repair in check and avoids breakdown.
To sustain protein intake, eat protein-rich snacks. Greek yogurt, almonds, seeds, and protein bars help you fulfill protein objectives.
Protein-rich meals before and after exercises. Pre-workout protein gives energy and prevents muscle breakdown. Protein post-workout helps muscle repair and development.
Protein and complex carbs boost muscle glycogen replenishment and protein use. This combination gives balanced exercise energy and recuperation.