who perform regular resistance training generally need more protein than sedentary adults.
Instead of obsessing over an exact number, focus on having a meaningful protein source at several meals throughout the day.
For example:
### Breakfast
Eggs or Greek yogurt.
### Lunch
Chicken, beef, beans, or lentils.
### Snack
Yogurt, milk, cottage cheese, or nuts combined with another protein source.
### Dinner
Fish, poultry, lean meat, eggs, tofu, beans, or lentils.
## You Also Need Enough Calories
Eating huge quantities is unnecessary, but building muscle generally requires enough energy to support training and tissue growth.
A moderate calorie surplus is often preferable to excessive overeating.
A very large surplus may increase body fat faster without producing proportionally more muscle.
Foods that can help increase calories efficiently include:
* nuts
* nut butter
* avocado
* olive oil
* oats
* dairy products
* rice
* potatoes
* dried fruit
## Don’t Forget Healthy Fats
Dietary fat supports normal hormone production and helps absorb fat-soluble vitamins.
Useful sources include:
* olive oil
* avocado
* nuts
* seeds
* fatty fish
There is no need to eliminate fat when trying to build lean muscle.
## A Simple Muscle-Building Meal
An effective meal does not need to be complicated.
Try combining:
* a protein source such as chicken, eggs, lentils, or beef
* rice, quinoa,
