To support muscle protein synthesis and recovery, aim for approximately 1 gram of quality protein per pound of lean body weight or desired body weight each day.

To gain muscle, you need to ensure you're consuming enough nutrients, training hard enough, and allowing for proper recovery.

Ingesting 700 to 3,000 milligrams of leucine with each meal supports muscle growth; whole food sources are preferred over supplements.

Whey protein is superior for muscle growth and repair due to its high leucine content, which is essential for muscle protein synthesis.

For training frequency, you can train the same muscle anywhere from one to six times a week. Two to four times a week is a good idea for most people, with three to four being more suitable for those in specialization phases or who recover rapidly.

While whey protein supports muscle growth, bone broth and collagen protein may be better for skin health, but they also contain calories and should be consumed mindfully.

Recovering from exercise and muscle protein synthesis are beneficial for your body, contributing to a general sense of vigor.

The average American consumes more protein than the recommended daily allowance without trying. Most people get enough protein from their regular diet, and the focus should be on the quality of that protein rather than just the quantity.

To improve strength, you should perform anywhere from two to 20 sets per week, with five sets being sufficient to maintain muscle mass.