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Salt cod (bacalao, soaked & cooked) for Muscle Gain
32g protein per 100g · Complete
Strong pick
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
32g
Daily target (70kg)
~126g
100g portion
32g
Servings/day to hit target
4×
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Salt cod (bacalao, soaked & cooked) checks those boxes — salt-cured cod — extremely protein-dense.
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