Building muscle requires a strategic combination of proper training and precise nutrition. While the gym provides the stimulus, your diet delivers the building blocks necessary for muscle growth, recovery, and overall performance. This comprehensive guide merges traditional wisdom with cutting-edge nutritional science to help you achieve your muscle-building goals safely and effectively. 1. Protein: The Building Blocks of Muscle Scientific research consistently shows that protein intake is crucial for muscle protein synthesis (MPS). The International Society of Sports Nutrition recommends: 1.6-2.2g of protein per kilogram of body weight daily for active individuals For a 70kg (154lb) person, this means 112-154g of protein daily Quality Protein Sources: Animal-based: Chicken (31g per 100g), eggs (6g per egg), fish (22-25g per 100g) Plant-based: Lentils (9g per 100g), quinoa (4.4g per 100g), tempeh (19g per 100g) Dairy: Greek yogurt (10g per 100g), cottage cheese (11g per 100g) Timing Co...
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