Protein intake supports muscle growth and repair by providing the essential amino acids necessary for protein synthesis. Consuming adequate protein after exercise aids in recovering damaged muscle fibers, enhancing the overall adaptation to resistance training. It is recommended that individuals aiming for muscle gain consume approximately 1.6 to 2.2 grams of protein per kilogram of body weight. Sources of high-quality protein include meats, dairy products, eggs, legumes, and plant-based proteins. Incorporating sufficient protein into the diet is vital for athletes and active individuals to optimize recovery and performance.