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There are 20 amino acids, but only 9 are essential for building muscle since our bodies can't produce them. Lean towards protein-rich foods like meat, fish, dairy products, and yes, even protein powder!

Plant-based proteins have lower digestibility and essential amino acid content compared to animal-based sources, but here's the truth… They can still contribute to significant muscle size and strength gains if taken sufficiently and distributed well throughout the day.

Wondering about the ideal protein intake for optimal muscle growth? Aim for around 0.73g per pound of body weight per day to boost muscle mass without overdoing it.

When you're on a calorie deficit, consider upping your protein intake to prevent muscle loss. In these phases, aiming for 1g of protein per pound of body weight daily can be a smart approach.

Here’s a chart summarizing how to utilize protein most effectively!

Maximize muscle growth by not just focusing on your daily protein intake but also how you distribute it throughout the day. Consistent, evenly spaced protein meals can keep your muscle protein synthesis levels elevated resulting in better growth.