Evidence-based guide to protein intake for muscle growth. Learn science-backed amounts (1.6-2.4g/kg), optimal distribution strategies, top protein sources ranked by bioavailability, and debunked timing myths. Includes meal plans and FAQs.

Complete guide to lean proteins: USDA definitions of lean vs extra lean, best animal and plant-based sources (with nutrition facts), cooking methods for juicy results, and science-backed benefits for muscle growth and weight management.