Balancing Protein Intake: How Much You Really Need for Muscle Growth

Increasing protein intake can aid muscle building, with experts recommending 1.2-1.4 grams per kilogram of body weight for those looking to bulk up. However, excessive protein consumption can lead to health issues like kidney stones and increased risk of heart disease. It's important to balance protein intake, aiming for a good source at each meal and keeping it under 2 grams per kilogram of body weight. Foods like lentils, yogurt, and beans can provide protein without relying solely on meat.