2/8 Protein is the building block of muscle, and consuming adequate amounts is essential for muscle growth. A typical adult needs around 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound of body weight. 3/8 Carbohydrates are the primary fuel source for your muscles during exercise.

3/8 Eggs: Eggs are a versatile ingredient that can be incorporated into various dishes. They can be boiled, fried, scrambled, poached, or baked. This versatility allows for diverse culinary experiences and caters to different dietary preferences. 4/8 Eggs: Eggs are a great source of choline, a nutrient crucial for brain health and cognitive function. Choline is involved in memory formation, learning, and nerve impulse transmission.

It is also a good source of fiber, iron, magnesium, and other essential nutrients. Quinoa is a seed that belongs to the Chenopodium family, which is also the family of spinach and beets. It is native to the Andean region of South America, where it has been cultivated for thousands of years. Quinoa has a unique texture and flavor that makes it versatile in culinary applications.

7/8 Chickpeas: Chickpeas are a great plant-based protein option for muscle growth. They are also rich in complex carbohydrates, providing sustained energy for workouts. Including chickpeas in your diet helps increase overall protein intake, particularly for vegetarians looking to build muscle naturally. (Image: Canva) 8/8 Cottage cheese: Cottage cheese is packed with casein protein, which is slowly digested, providing a steady supply of amino acids to muscles throughout the day or night. This makes it an ideal snack before bed to support muscle recovery and growth overnight. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist or your health specialist for more information.

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