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Story summary
- Protein is essential for muscle building and recovery, with a daily intake of 1.2 to 2 grams per kilogram of body weight recommended.
- Lean meats, such as beef, chicken, turkey, and fish, provide vital nutrients like creatine and omega-3 fatty acids.
- Almonds supply protein and antioxidants, helping reduce inflammation in athletes.
- Soybeans support muscle growth and contain beneficial phytoestrogens, comparable to whey protein.
- Dairy products like Greek yogurt and cottage cheese are rich in casein, aiding muscle repair.
