6 foods that help build muscle mass

Furthermore, nutritionists recommend a daily protein intake of between 1.2 grams per kilogram of body weight and, in some cases, up to 2.5 grams. This intake depends on the type of physical activity, its duration, and other factors.

Egg

Its protein composition is complete and balanced, as it contains all the essential amino acids. Egg proteins are found primarily in the white, but the yolk also contains them.

Meat

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

People often wonder if red meat and white meat have a different protein content. In reality, there is no significant difference. Only the quantity and quality of fat may vary.