6 Foods that help increase muscle mass… see more

Furthermore, nutritionists suggest that protein intake should range from 1.2 grams per kilogram of body weight; and in some cases, even 2.5 grams per day. This will depend on the type of activity you do, its duration, and other factors.

 

Egg

 

Its protein composition is complete and balanced, as it contains all the essential amino acids. Egg protein is predominantly found in the white; however, the yolk also contains protein.

 

Meats

 

Meat provides between 15 and 22% protein. It also contains minerals such as iron, zinc, and phosphorus.

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