Even if you are doing your workouts properly, not eating the recommended amount of protein can make it difficult for you to build muscles.

Protein is the fuel for your muscles. In fact, muscle weakness or pain is a sign that your diet lacks the recommended amount of protein.

Your body breaks down protein-rich tissues for your muscles to use them.

Also, protein helps your body absorb other vital nutrients, such as iron and calcium, which are important for overall muscle health.

Some good sources of protein are dairy, beef, whey protein, poultry, seeds, fish and eggs.