First and foremost, to build muscle mass, your diet must be balanced; that is, your total calorie intake must exceed your daily needs. This is known as a hypercaloric diet or calorie surplus.Furthermore, nutritionists recommend that protein intake range from 1.2 grams per kilogram of body weight to, in some cases, as much as 2.5 grams per day. This will depend on the type and duration of physical activity, among other factors.
Eggs
Their protein composition is complete and balanced, as they contain all the essential amino acids. Protein predominates in the egg white, but the yolk also contains some.
Meat
Meat provides between 15 and 22% protein. It also contains minerals such as iron, zinc, and phosphorus.
An aspect that often raises questions is whether red meat and white meat have different protein contents. In reality, there is no significant difference between the two. What can vary is the quantity and quality of fat.
