The role of protein in building muscle is crucial, as it provides the necessary amino acids for muscle repair and growth. When engaging in strength training, muscle fibers undergo stress, leading to micro-tears. Protein consumption post-exercise helps repair these tears, facilitating muscle development and enhancing strength and endurance. The recommended intake varies based on activity levels, generally around 1.2 to 2.2 grams per kilogram of body weight for active individuals. Notably, consuming protein-rich foods, such as meat, fish, dairy, legumes, and nuts, supports recovery and muscle synthesis.