how much protein build muscle

 Gradually carry the weights

Although it is commonly believed that muscles swell only after weight lifting, you can build muscle effectively using lighter weights.
In a study that lasted several weeks, Japanese scientists found that taking lightweight and slowly raising it had the same effect on muscle size as heavy training.
Gradually lift heavier weights. This will help you make changes in muscle chemistry, allowing growth factors that include activation of satellite cells.
 Muscle damage
If you feel pain after exercise, it indicates local muscular loss from activity, thus muscle damage.
Local muscle damage causes the release of inflammatory molecules and immune system cells that activate the muscles to function.

Eat protein

 It is recommended to eat foods that contain proteins, such as milk, eggs, and milk, and you should consume them according to the following guidelines:
Consuming sources of full protein with each meal
Eat intermittently for about three separate hours.
Protein consumption by at least 0.8 grams to 1 gram per pound of body weight

Rest between exercises

The breathing you take between workouts is linked to injury prevention. If you wait too long to move your muscles back, they become cold, increasing the risk of injury due to muscle damage.
On the other hand, if you do not rest long enough, your body cannot replenish muscle energy effectively, so you exercise in a state of fatigue, this can lead to significant risks.
You should rest for at least two minutes between each exercise, as this increases your muscular hyperplasia gains, due to lowering your levels of effort while continuing to enhance stamina.

enough sleep

When you get enough sleep, your growth hormone levels increase. This is a natural hormone that plays an essential role in building muscle and recovering from the effects of exercise stress, and vice versa, when you don't sleep enough, another hormone, cortisol, which is a stress hormone that inhibits growth, is increased. Muscles.

 ?What food is good for muscle growth

Your ability to grow and  gain muscle mass is directly proportional to what you eat, so nutritionist and trainer Dan Joo suggested a range of foods, which he says ensures that the time you spend on exercise will not be wasted. :
Full eggs. Chicken breast. Red meat. Fish oil. Quinoa beans. Oats. Pineapple. Spinach. Sweet potato. Salmon. Broccoli. Cottage cheese Milk chocolate. Buffalo meat and minced meat. Lentils and chickpeas. Almonds. Water.  rice.