Your workout routine is, of course, extremely important if you’re trying to get fit or build muscle, but your diet can be equally important. Every time you weight train, you are tearing the fibers that make up your muscles, and in order to make more of this lean muscle, they need to be repaired with adequate rest and appropriate nutrition.
Lean protein foods are a staple of any healthy diet, but is especially important for bodybuilding or people who work out with weights regularly. These foods provide essential amino acids that muscles need in order to build themselves up, which our bodies cannot produce on their own.
The standard recommendation for the average person is 0.7-1 gram of protein per pound of lean body weight (1.5-2.2 grams per kg), but you will need to adjust this according to your personal activity level (more activity requires more protein), age (older people require more protein) and whether you are recovering from a muscle injury (recovery requires extra protein).
Make sure to keep your total daily calories in a healthy range for your weight and activity level.
Some good food sources of lean protein are: lean meats, fish, and dairy products (Greek yogurt, for example). Some vegan sources of protein include quinoa, soy products, beans and nuts.