Muscle gain
Foods That Help You Build Lean The importance of nutrition src="https://i.insider.com/5a2582673339b044008b45e1?width=1000&format=jpeg&auto=webp" width="400" /> Eating the right foods can help someone build muscle, recover from training, and maintain their energy levels. The International Society of Sports Nutrition (ISSN) Trusted Source advises that consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass. People performing high-intensity resistance training may benefit from up to 3 g of protein per kg of body weight per day. To build muscle optimally, individuals also need to consume enough carbohydrates . Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid fatigue during training. The ISSN suggests that consuming 45–55% of daily calories as carbohydrates is sufficient for a general fitness program. How