Why Does Protein Intake Matter?
Protein is the building block of muscle, enzymes, hormones and immune cells. Unlike carbohydrates and fats, the body cannot store excess protein for later use, making consistent daily intake essential. The DRI (Dietary Reference Intake) sets the minimum at 0.8 g/kg of body weight — but this covers only basic metabolic needs, not optimal performance.
Protein Needs by Activity Level
Sedentary adults: 0.8–1.0 g/kg. Lightly active: 1.0–1.2 g/kg. Moderately active: 1.2–1.6 g/kg. Very active or strength training: 1.6–2.0 g/kg. Competitive athletes or bodybuilders: 2.0–2.4 g/kg. During a calorie deficit, increasing protein to 1.8–2.2 g/kg helps preserve muscle mass.
Protein Distribution Throughout the Day
Research shows that spreading protein intake across 3–4 meals maximises muscle protein synthesis. Each meal should ideally contain 20–40 g of protein. Consuming the full daily amount in one sitting is far less effective than distributing it evenly.
Best Protein Sources
Complete proteins (all essential amino acids): chicken breast (31 g/100 g), eggs (13 g/100 g), Greek yoghurt (10 g/100 g), tuna (26 g/100 g). Plant sources: lentils (9 g/100 g cooked), chickpeas (9 g/100 g), tofu (8 g/100 g). Combining plant sources covers all essential amino acids.
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