HIT YOUR PROTEIN
You know that protein is important for all of the tissues in your body—from your skin to your quads. And if you’re looking to build strength, chisel your physique, or just perform like a beast, meeting your protein needs is nonnegotiable.
Standard recommendation: 1 g/lb of lean body weight and adjusting as needed. Strength training individuals need 1.5-3g/kg (bodyweight divided by 2 = kilogram)
Remember its not jus about the amount but the quality of protein. Digestibility and Amino Acid profile matters (you want 3-5g Leucine and all essential amino acids in order to maximize protein synthesis.