When you start caring about fitness, suddenly in the supermarket claims to be “high protein.” But not all protein foods are equal—and some are absolutely worth paying attention to, while others are basically expensive marketing.
Here’s a simple, no-BS guide.
For muscle growth and recovery, the big rocks are:
Total daily protein: roughly 1.6–2.2 g per kg of bodyweight per day for people who lift regularly.
Protein quality: does it contain all essential amino acids, especially leucine, which strongly triggers muscle protein synthesis?
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