Our expert says:
To gain muscle you must be in a positive energy balance and only then will the extra protein be used for building – otherwise it is used for energy for the body! Thus calculated you should then consume about 2 gram protein per kilogram of body weight – which fits into that calculation. Focus on lean protein (chicken, fish, ostrich, and pork fillet) to keep the bad fats low.
Lastly, it is best to only start doing weight training after the age of 16-17 when the body has fully developed otherwise you could run into so problems – you may though train against your own body weight at this age.
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