As a rule of thumb, if you’re trying to gain muscle, or even if you just want to hold on to the muscle you have while you drop fat, 2.2g of protein per kg of lean body mass is plenty.

Amid a hectic routine, men face various physical and mental challenges that can affect their fitness goals. Understanding the ...

Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (aka muscle mass) than being in a calorie deficit without ...

for protein is 0.8 grams (g) per kilogram (kg) of body weight. However, it's important to understand that the guideline is the minimum required to prevent the loss of lean body mass. Most people ...

Putting theory into practice is where many diets come unstuck. But the registered nutritionist Rhiannon Lambert, author of ...

A favourite among bodybuilders for its high protein content and low carb profile. It is also packed with niacin, selenium, phosphorus, and vitamin B6, supporting lean muscle growth when combined ...