Protein
Short definition
Protein — the main building material for muscle; 1 g yields 4 kcal.
Full definition
Protein supplies amino acids for myofibril (MF) synthesis. Active people need 1.6–2.2 g/kg body weight. Sources include meat, fish, eggs, dairy and protein supplements; adequate protein is critical for hypertrophy and recovery.
Examples
180 g of protein per day for an 80 kg bulk.