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Tuna (canned in water) for Muscle Gain
29g 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
29g
131 kcal
Daily target (70kg)
~126g
protein per day
Per 1 can
41g
186 kcal per serving
Servings/day to hit target
4×
~744 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. Tuna (canned in water) checks those boxes — extremely lean. watch mercury if eating daily.
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