Protein supplies the building blocks your muscles need to repair and grow. Many sports nutrition guidelines suggest about 1.6 to 2.2 grams of protein per kilogram of body weight per day for people building muscle.
Spread protein across meals, with sources such as chicken, fish, eggs, Greek yogurt, beans, and lean beef. Protein shakes can help but are not required.
Pin Tip
Aim for a palm sized portion of protein at every meal as an easy rule of thumb.
Train Smart
Focus on good form before adding weight, track your workouts, and give each muscle group time to recover. Consistency over months matters far more than any single workout.
Health Note
This pin offers general fitness information. Check with a doctor or qualified healthcare professional before starting a new training or nutrition program, especially if you have an injury or medical condition.
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