July 29, 2025

Fueling Muscle Growth

Fuel More Muscle With High-Protein Meals

Training breaks muscle down. Protein builds it back stronger. Win the day by eating enough protein, consistently, in meals you actually enjoy.

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Jump to: Why protein matters How much protein is enough Timing that helps What a high-protein plate looks like Make it easy with ICON Meals Sample day Quick wins

Why protein is the main character

Hard training creates tiny tears in muscle fibers. Amino acids from protein are the raw materials your body uses to repair those fibers. That repair is where growth and strength come from.

Train hard then give your body what it needs to rebuild.

Eat well so recovery keeps up with your workload.

How much protein is enough

Daily: about 0.7–1.0 g per lb of bodyweight (1.6–2.2 g/kg).
Per meal: a practical target of 25–45 g.

Start near the middle, track how you feel and perform, then adjust.

Timing that helps

Post-workout: eat a solid protein serving within a couple of hours after training.
Even spread: hit protein at 3–5 meals through the day.

What a high-protein plate looks like

Protein anchor: chicken, steak, salmon, shrimp, turkey, eggs, or a quality plant option.
Smart carbs: rice, potatoes, quinoa, or hearty veg for training fuel.
Colorful veg: broccoli, green beans, peppers, or a blend for fiber and micronutrients.
Flavor helpers: seasonings or sauces in sane amounts so eating stays enjoyable.