Understanding Protein: How Much Do You Really Need?

Protein is the building block of muscle, but how much do you actually need? Let's dive into the science. ## Protein Basics Protein is made up of amino acids, which your body uses to: - Build and repair muscle tissue - Create enzymes and hormones - Support immune function ## Recommended Intake by Goal ### Sedentary Adults 0.8g per kg of body weight (minimum) ### Active Individuals 1.2-1.6g per kg of body weight ### Building Muscle 1.6-2.2g per kg of body weight ### Losing Weight 1.8-2.4g per kg (higher protein preserves muscle) ## Best Protein Sources ### Animal Sources - Chicken breast: 31g per 100g - Lean beef: 26g per 100g - Fish: 20-25g per 100g - Eggs: 6g per egg - Greek yogurt: 10g per 100g ### Plant Sources - Tofu: 8g per 100g - Lentils: 9g per 100g - Quinoa: 4g per 100g ## Timing Your Protein - Spread intake across 4-5 meals - Consume 20-40g per meal for optimal absorption - Post-workout protein supports recovery