Muscle building 1~1.2 grams of protein per kilogram of body weight a day, adequate protein intake to ensure muscle growth. Proteins for muscle building are mainly animal proteins, including eggs, milk, chicken and beef. When consuming animal proteins, you can combine it with the intake of plant proteins, such as beans and their soy products. Muscle is made up of numerous muscle fibers, and a high protein intake promotes the repair of ruptured muscles, allowing them to grow and expand. When consuming high protein during the muscle building phase, it is not true that the more protein you consume, the better, especially if you have primary kidney disease, to avoid burdening your kidneys. After the muscle building period, you can reduce protein intake to 0.8 grams of protein per kilogram of body weight per day. It is recommended to gain muscle under the guidance of professionals to avoid discomfort.