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Milk (2% / half fat) for Muscle Gain
3.4g protein per 100g · Complete
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
3.4g
Daily target (70kg)
~126g
1 cup
8g
Servings/day to hit target
16×
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Milk (2% / half fat) isn't a top pick — reduced fat but same protein as whole milk. a good middle ground.
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