If you’re lifting but not growing, your problem is often the plate, not the program. Beyond “just hit your protein,” specific foods can make it much easier to reach the intakes that science links to maximum muscle gain (about 1.6–2.2 g protein per kg of bodyweight per day ADVERTISEMENT
Here are 7 must-eat muscle foods, plus how to actually use them.
Whole eggs provide high-quality, leucine-rich protein (the amino acid that strongly triggers muscle protein synthesis). One study even found
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