Fix Your Protein Timing to Build Bigger Muscles

Adequate protein intake is essential for muscle growth and repair after resistance training.

Aim for 1.2-1.6 grams of protein per kilogram of body weight daily for muscle gain.

Consume protein-rich foods like chicken, fish, eggs, dairy, and plant-based options like legumes and tofu.

Timing protein intake around workouts can help optimize muscle recovery and growth.

Whey protein supplements can be a convenient way to increase protein intake.

Casein protein, consumed before bed, can help promote muscle growth during sleep.

Essential amino acids (EAAs) are crucial for muscle protein synthesis.

Leucine, a key EAA, plays a significant role in muscle growth and recovery.

Spacing out protein intake throughout the day can help maintain a positive nitrogen balance.

Combining protein with carbohydrates and healthy fats supports muscle growth and overall health.

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