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The key to building muscle is resistance training, but diet plays a crucial role too because the foods you eat provide the building blocks for new muscle mass and aid in recovery post-workout. 

Protein is the macronutrient that contributes the most to muscle repair and growth. You’ll find high quality protein from lean meats like chicken breast, turkey, and lean cuts of beef. 

Fish like salmon, tuna, and mackerel are also high in protein and rich in omega-3 fatty acids, which help reduce inflammation and promote muscle recovery. 

Eggs offer high-quality protein, healthy fats, and important vitamins and minerals like vitamin B12 and choline, which support muscle function. 

Dairy Products such as Greek yogurt, cottage cheese, and milk are packed with protein and calcium, aiding in muscle repair and bone health.  

Beans, lentils, and chickpeas are all excellent plant-based protein sources. They also support overall health and muscle function with fibre and essential minerals like iron and magnesium. 

Protein is such a key macronutrient for muscle gain because it touches on so many functions that contribute to the process of building and maintaining muscle mass. 

To begin with, proteins are made up of amino acids, which are the building blocks of muscle tissue. When you engage in resistance training or other forms of exercise, your muscle fibers experience small tears. Consuming protein provides the amino acids necessary to repair these tears, leading to muscle growth and strengthening. 

Protein also stimulates muscle protein synthesis, the biological process by which new muscles are built. Consuming protein, especially within 30 minutes before or after a workout, stimulates this process. 

As well as helping build muscle, protein aids in the recovery process by repairing damaged muscle fibers and reducing muscle soreness. This allows for quicker recovery between workouts and enables you to train more frequently and intensely, promoting further muscle growth. 

If you’re on a program of resistance training to build muscle, there is an optimal time to consume protein to maximize muscle repair and growth. The so-called “protein window of opportunity” or “anabolic window” is typically considered to be within 30 to 60 minutes either side of your workout. During this time, your muscles are particularly receptive to nutrients, making it an optimal period to enhance muscle protein synthesis.  

To take full advantage of the anabolic window, aim to consume protein within 30 minutes before or after your workout. Look to consume about 20-40 grams of high-quality protein. This amount should be sufficient to stimulate muscle protein synthesis without overwhelming your digestive system. Pairing protein with carbohydrates can also further support recovery. Aim for a 3:1 or 4:1 ratio of carbohydrates to protein.  

While the anabolic window is valuable, don’t forget that overall daily protein intake and regular meal timing also play crucial roles in muscle growth. Consuming adequate protein throughout the day, spread across meals and snacks, will support continuous muscle protein synthesis and recovery. 

The best protein for muscle gain can differ from person to person depending on individual dietary preferences, tolerances, and nutritional needs. Still, certain proteins are particularly effective due to their amino acid profiles, digestibility, and overall quality.  

Whey protein for example is a complete protein, containing all nine essential amino acids required for muscle growth. It is quickly digested and absorbed, making it ideal for post-workout consumption. Which is why, for most people, whey protein is considered the best option for muscle gain.  

However, other proteins like casein, soy, pea, egg white, and mixed plant proteins are also highly effective and can be tailored to fit individual dietary preferences and needs. The key is to ensure you are consuming enough total protein each day to support muscle growth and recovery.