A modest calorie surplus combined with progressive resistance training is often more useful than simply eating as much food as possible.
Biological Sciences
Protein requirements also vary according to body weight, training intensity, age, and overall goals. Rather than concentrating all your protein in one meal, spreading protein-rich foods across the day can make it easier to meet your needs.
1. Eggs
Eggs are one of the most convenient foods for people trying to build muscle.
They provide complete protein containing all nine essential amino acids that the body cannot manufacture on its own.
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Both the white and yolk contain protein, although the white contains a particularly high concentration. The yolk also supplies important nutrients such as:
* vitamin B12
* choline
* selenium
* vitamin D
* healthy fats
### Why eggs are useful for muscle gain
Egg protein contains leucine, an essential amino acid involved in stimulating muscle protein synthesis.
