If you're wondering how much protein to build muscle, aim for 1.6 to 2.2 grams per kilogram of body weight daily. For a 70 kg person, that’s about 112 to 154 grams of protein. Many myths say you need way more; actually, your body can only utilize so much at once! Did you know most muscle synthesis happens in the first 30 minutes post-workout? #highprotein #musclebuilding #gymnutrition #proteinfoods #mealprep