From building strong bones to providing the energy you need to train hard, every vitamin, mineral, and nutrient has some kind of effect on muscle growth. None, however, is more crucial than protein; your muscles are literally made of it. Consuming sufficient protein is essential for preserving the lean mass you already have; and building new muscle demands even more. Meanwhile, burning fat can reveal concealed muscle that you’ve had all along. This month’s meal plan is high in protein and low in carbs to help you do both at the same time.
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