First, to build muscle mass, your diet must be balanced, meaning your total calorie intake must exceed your daily needs. This is called a hypercaloric diet, or a calorie surplus diet.
Moreover, nutritionists suggest that protein intake should be between 1.2 grams per kilogram of body weight and, in some cases, as high as 2.5 grams per day. This depends on the type of activity, its duration, and other factors.
Egg
Its protein composition is complete and balanced, as it contains all the essential amino acids. Egg protein is found primarily in the white, but the yolk also contains protein.
Meat
Meat provides 15 to 22% protein. It also contains minerals such as iron, zinc, and phosphorus.
A common question is whether red and white meat differ in protein content. The truth is, there’s no significant difference between them. The only differences may be the amount and quality of fat.
