🫐
Blackberries for Muscle Gain
1.4g protein per 100g · Incomplete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
1.4g
43 kcal
Daily target (70kg)
~126g
protein per day
Per 100g portion
1.4g
Servings/day to hit target
90×
~3870 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Blackberries isn't a top pick — tiny but real.
Ask The Hunter
Get a personalized plan