You need appropriate calories, the proper sort and amount of protein, and strength exercise to create muscle.
For stronger muscles, consume "complete protein" containing all nine necessary amino acids your body can't synthesise.
Animal protein helps develop muscle and recuperate from weightlifting.
Plant meals include fibre and other substances that compete with proteins for absorption during digestion, making animal proteins more accessible.
The basic rule is 0.8 grammes of protein per pound of body weight, but it's advisable to be more precise because "protein demands depend on size and physical activity."
Extra protein doesn't imply increased muscle mass. It's important to consume enough protein throughout the day, but also to eat high-quality carbs and healthy fats.
After an exercise, eat 15 to 25 grammes of high-quality protein. Larger athletes can take 40 grammes of protein.
Weightlifting destroys muscle. Protein develops and strengthens muscle. Leucine, an important amino acid present in animal and plant sources, triggers muscle resynthesis.