Protein is the essential macronutrient for muscle building, tissue repair and enzyme production. The general recommendation is 0.8-1g per kg of body weight for sedentary people and up to 1.6-2.2g/kg for athletes. Here are the foods with the most protein per 100g.
To maximize muscle protein synthesis, spread your protein intake across 3-5 meals per day, with at least 20-30g per meal.
It depends on your goal: 0.8g/kg for sedentary people, 1.2-1.6g/kg for recreational athletes, and 1.6-2.2g/kg for competitive athletes or during a cutting phase.
Animal protein has higher bioavailability and a complete amino acid profile. Plant protein is valid but requires combining sources (legumes + grains) to get all essential amino acids.
Chicken breast (31g), turkey (30g), canned tuna (26g) and peanuts (26g) lead the protein ranking per 100g.