High Protein Meals for Muscle Gain
Protein.
Functional Definition
Building muscle comes down to two things: training hard and eating enough protein. These recipes deliver 40-60g protein per serving from whole food sources, timed for optimal muscle protein synthesis. No protein powder needed — just real food, prepped smart.
P:E Efficiency Index GOAL ALIGNED
Protein Target35-50%
1.0+
Avg Protein Grams Per 10 Calories
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System Cross-Referencing
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TECHNICAL FAQ
Research consistently shows 1.6-2.2g per kg bodyweight (0.7-1.0g per lb) is optimal. For a 180lb person, that's 126-180g daily. More than this doesn't hurt but doesn't add additional muscle-building benefit. Spreading intake across 4+ meals is more important than total daily amount.
The "anabolic window" is much wider than the old 30-minute myth. As long as you eat a protein-rich meal within 2-3 hours of training, you're fine. Total daily protein intake matters far more than exact timing. That said, a protein-rich meal prep container after the gym is convenient and effective.
Both are excellent. Chicken breast has more protein per calorie (31g protein, 165 cal per 6oz) while thighs have more fat and flavor (28g protein, 210 cal per 6oz). For a calorie surplus during bulking, thighs are great. For a lean gain or cut, breasts edge ahead. Both reheat well in meal prep.