Eat good protein
For muscles to grow, they need a lot of protein. Good protein can be absorbed and utilized by the human body in a higher proportion. This proportion is the protein score. For example, the highest score for eggs is 100; try to eat foods with high scores.
Some foods with high scores are as follows: eggs 100, milk 85, cheese 74, chicken liver 93, rice 81, clam 100, pork belly 84, and bamboo fish 78.
