Protein for Muscle Gain

Why It Matters

Muscle growth requires mechanical tension + recovery. Without adequate protein, your body can't fully repair and adapt to training stress — limiting your gains.

Ideal Intake

0.7–1.0g per lb bodyweight. This range is supported by the majority of sports nutrition research for maximizing muscle protein synthesis.

Best Protein Types

• Whey isolate — fast-absorbing, high leucine content
• Whey concentrate — cost-effective with slightly more fat and carbs
• Blended plant protein — complete amino acid coverage for dairy-free athletes