Protein not only helps build muscle, but during times of calorie restriction, it helps you hang on to the muscle you already have. Furthermore, protein is highly satiating—a protein-rich meal of meat or eggs will leave you feeling fuller longer than eating an equivalent number of calories from grains. Consume 1–1.5 grams of protein per pound of your body weight daily, as recommended in the Men's Fitness Food Pyramid (available in 101 Best Workouts Of All Time).
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