People should generally consume between 1–6 and 2–2 grams of protein per kilogram of body weight per day in order to achieve the best possible muscle growth. Lean meats, seafood, eggbest payout slotss, dairy products, legumes, and plant-based proteins like tofu and quinoa are example of high-quality protein sources. Also, because they give you the energy you need for vigorous exercise, carbohydrates are important for muscle growth. Sustained performance during training sessions is made possible by consuming enough carbohydrates to replenish glycogen stores.