Proteins are the building blocks of muscles, and ensuring an adequate intake is essential for muscle growth. Include lean protein sources in your diet such as chicken, turkey, fish, eggs ...

Nutrition can help with muscle recovery after intense workouts. For example, eating a snack or meal that includes carbohydrates and protein helps aid muscle recovery. You do not need supplements ...

Although your body can make nonessential amino acids, it cannot make essential amino acids, so you have to get them from your diet ... such as building muscle and regulating immune function.

To gain strength and size, according to a study published in the Journal of Sport Nutrition Exercise Metabolism, losses of body mass shouldn't exceed more than 0.7% a week to ensure muscle ...

(BTW, they’re not the same as protein powders, says Kelly Jones, RD, a board-certified sports dietitian and founder of Kelly Jones Nutrition ... facilitates muscle repair. Healing can take ...