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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
50 kcal
Daily target (70kg)
~126g
protein per day
Per 1 cup
8g
122 kcal per serving
Servings/day to hit target
16×
~1952 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. 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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