New Delhi, Sept. 20 -- Building muscle isn't just about sweating it out at the gym; what's on your plate matters just as much. In a conversation with Mint, nutritionist and founder of DtF, Sonia Bakshi, broke down the role of food in muscle strength, recovery and overall fitness. From protein-packed staples to smart pre- and post-workout meals, here's her guide to eating for strength.

"Nutrition and regular exercise are both very important for muscle building. A well-balanced diet that includes carbs, protein and healthy fats is the best for optimal results," Bakshi explained. For most adults, she recommends 1-1.2 grams of protein per kilo of body weight per day. Spread across meals, that means around 15-20 grams of protein per meal.

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