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Eating for maximum muscle growth requires a well-balanced, nutrient-dense diet that supports muscle repair, hypertrophy, and overall health. The cornerstone is consuming adequate protein, which provides the amino acids necessary for muscle repair and synthesis. Aim for 1.6–1.8 grams of protein per kilogram of body weight daily, spread evenly across meals. High-quality protein sources include lean meats, fish, eggs, dairy products, and plant-based options like tofu, lentils, and protein powders.
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