The Role of Protein in Muscle Building and Recovery

Protein is often called the building block of life—and for good reason. According to the International Society of Sports Nutrition (ISSN), protein plays a critical role in muscle building, recovery, and overall health. Whether you’re an athlete or a casual gym-goer, here’s why protein is essential and how to incorporate it into your diet.

Why Protein Matters

• Muscle Repair: Protein provides amino acids that repair and rebuild muscle tissue.
• Recovery: Consuming protein after workouts speeds up recovery and reduces soreness.
• Satiety: Protein keeps you full longer, aiding weight management.

Best Sources of Protein

• Animal-Based: Chicken, fish, eggs, and dairy.
• Plant-Based: Beans, lentils, tofu, and quinoa.
• Supplements: Protein shakes or bars can help meet your daily needs.

How Much Protein Do You Need?

• General Population: 0.8 grams per kilogram of body weight.
• Athletes: 1.2-2.0 grams per kilogram of body weight.

Conclusion: Power Your Fitness with Protein

Protein is essential for muscle building, recovery, and overall health. By prioritizing protein in your diet, you’ll feel stronger, recover faster, and perform at your best.

Sources: International Society of Sports Nutrition (ISSN).