Complete Protein Guide for Muscle Growth

How Much Protein?

Current research recommends 1.6-2.2g of protein per kg of bodyweight per day for muscle growth.

Protein Timing

Distribute protein evenly across 3-5 meals, aiming for 25-40g per meal to maximize muscle protein synthesis (MPS).

Best Protein Sources

Prioritize complete proteins: chicken breast, eggs, fish, Greek yogurt, whey protein, lean beef, tofu, and tempeh.

Supplements vs Real Food

Whole foods should form the foundation. Whey protein is convenient but not superior. Creatine monohydrate (5g/day) is the most evidence-backed supplement.