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Nutrition Topics › Muscle, Fitness & Recovery
Muscle is built by training plus enough total daily protein — timing matters far less than the total. These guides cover realistic protein targets for people who train, what to eat before and after a session, and how to start if you are new to the gym.
42 guides, written by the KABO Nutrition Team and fact-checked against public-health and peer-reviewed sources. Last updated 2026-08-05.
How much protein do I need to build muscle?
The International Society of Sports Nutrition puts the useful range at 1.4–2.0 g per kg of body weight daily for people training regularly, alongside resistance training.
Does protein timing matter?
Far less than total daily intake. Hitting your overall target consistently matters more than the exact window around a workout for most non-elite trainees.
Can vegetarians build muscle in India?
Yes. Dals, paneer, curd, soya and a complete plant protein blend can meet the requirement — the usual limiting factor is total intake, not the source.
One daily shake with 23.11g complete plant protein, 26 vitamins & minerals, probiotics and 60+ superfoods.
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