Why Protein Matters
Protein is essential for building and repairing muscle, producing enzymes and hormones, supporting immune function, and maintaining healthy hair, skin, and nails. It's the most satiating macronutrient and has the highest thermic effect (uses most calories to digest).
Protein Requirements
Sedentary: 0.8g/kg (RDA minimum)
Active: 1.2-1.6g/kg (regular exercise)
Athletes: 1.6-2.0g/kg (intense training)
Muscle Building: 1.8-2.2g/kg (with calorie surplus)
Fat Loss: 2.0-2.4g/kg (preserves muscle in deficit)
Protein Distribution
Spread protein across 3-5 meals for optimal muscle protein synthesis. Aim for 20-40g per meal. Post-workout protein within 2 hours is beneficial but not critical if daily total is met.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Healthy kidneys can handle high protein. Up to 2.2g/kg is safe for most people.
No, but it's convenient. Whole foods are ideal but supplements help meet high targets.
Foods with all 9 essential amino acids: meat, fish, eggs, dairy, soy, quinoa.
Yes, but you need variety to get all amino acids. Combine legumes, grains, nuts, seeds.
Distribute throughout the day. Total daily intake matters more than timing.