Eating 1.6-3.1 grams of protein per kilogram of body weight is effective for building muscle. You can eat complex carbohydrates for energy and to replenish muscle glycogen. Adding healthy fats to your ...

It might be more than you think.

Some of the best muscle-building foods include protein-rich chicken, salmon, and lentils. You can pair dietary changes with ...

For beginners, walking through the doors of a gym for the first time can be daunting. Where do you go? What should you do? How do you use all these machines? The gym is full of people with all ...

For many people trying to lose weight, their body goal comes with a buddy: muscle gain. It's not as simple as aesthetics. Healthy levels of muscle mass are vital to overall health, especially as you ...

Sean, 38, submitted his eating routine to Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits. He told Business Insider his goals ...

Building muscle is a common goal, but it comes with a lot of questions, especially about nutrition. As a dietitian, I often hear people ask, “How much protein do I need to build muscle?” The interest ...

Building muscle (bulking) and losing fat (cutting) can be hard to do. But some simple tweaks to your meals can make the process easier. Bodybuilder and physique coach Cliff Wilson shared a day of ...

Bodybuilder Dani Taylor said she gets plenty of protein to build muscle on a plant-based diet. She said the extra fiber in vegan food can help her stay full while burning fat for competition. Taylor ...

Stop ignoring the critical nutrient that protein-heavy meal plans leave behind—discover how fiber is reclaiming its spot as ...

Creatine causes temporary water weight gain but enhances muscle growth. It increases body water while boosting strength and ...