Muscles are also grown in the kitchen. "Protein supplementation may improve muscle building with regular exercise," Dr. Hatamiya said. The Academy of Nutrition and Dietetics recommends that the average person consume 0.35 grams of protein per pound of body weight per day for general health. When looking to increase muscle mass, that jumps to 0.5 to 0.8 grams of protein per pound of body weight. Healthy sources include hard-boiled eggs, Greek yoghurt, and more.