There are only certain foods or a combination of certain foods for us to get a complete protein intake that is necessarily for muscle growth and maintenance.
According to Very Well Fit, To determine your protein needs in grams (g), first calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2. Next, decide how many grams of protein per kilogram of body weight is appropriate for you. Use the low end of the range if you are in good health and are sedentary: 0.8g per kg
Although it is recommended to take protein mainly through diet, if you are Trying to gain muscle weight and increase in size, additional protein intake in the form of a shake can help you drink those extra calories easier in between meals.
In the video I talk about the top 5 recommended and best brand sources of protein by their muscle gain effectiveness and their clean ingredients.
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*Always consult a Dietitian or Doctor beforehand if you have any medical conditions or allergies or if you want to start incorporating*