Prioritize protein intake for effective muscle growth

To build muscle effectively, prioritize protein in your diet. Incorporate protein into every meal and snack, aiming for 1.4 to 2 grams per kilogram of body weight daily for optimal muscle growth. Spread protein intake throughout the day, ideally every three to four hours. Consuming 15 to 25 grams of protein within two hours post-workout can enhance muscle repair and growth. Include high-protein foods like eggs, chicken, beans, and yogurt in your meals. Simple recipes and snacks can help maintain your protein intake, supporting your muscle-building goals.