In this blog post, we’re breaking down the latest episode of Black Iron Radio, where we dive into one of the most talked-about (and misunderstood) topics in nutrition: protein. From how much you actually need to why the RDA isn’t enough, we’re clearing up confusion and busting some common myths. Whether you’re trying to build muscle, preserve strength as you age, or just feel more satisfied after meals, this episode is packed with no-nonsense info and practical tips to help you get the most out of your nutrition.

3 things will optimize your muscle gain: Resistance training, A calorie surplus, Adequate protein intake.

Each of these things plays off of one another. You can gain muscle in a calorie surplus without resistance training, but you’ll likely put on more fat than you will lean body mass if you don’t lift. If you don’t eat enough protein, you won’t put on as much muscle as you could.