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Brazil nuts for Muscle Gain
14g 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
14g
Daily target (70kg)
~126g
100g portion
14g
Servings/day to hit target
9×
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Brazil nuts isn't a top pick — selenium giant — eat just a couple a day.
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