That doesn’t mean everyone needs exactly 1.6 g/kg, but it illustrates why simply consuming enormous amounts of protein isn’t necessarily better.
Don’t Forget Carbohydrates and Fats
Protein gets most of the attention when people talk about muscle growth, but carbohydrates and fats shouldn’t be ignored.
Carbohydrates provide an important source of energy for training, while dietary fats contribute essential fatty acids and help with absorption of fat-soluble vitamins.
A balanced diet is therefore more useful than focusing on one nutrient alone.
The Bottom Line
If you’re trying to build muscle, you don’t need an exotic diet.
Eggs, chicken, fish, Greek yogurt, lean beef, and legumes can all be practical protein-rich choices, while a balanced diet provides the carbohydrates and fats needed to support training and recovery.
Combine nutritious foods with consistent resistance training, adequate calories, and enough protein, and you’ll have a much stronger foundation for making progress.
The key isn’t finding one magical food.
