Protein Guide
Protein is essential for muscle repair, immune function, and satiety. But how much do you actually need, and what are the best sources? This guide breaks it all down.
How Much Protein Do You Need?
The general recommendation is 0.8g per kilogram of body weight for sedentary adults. Active individuals need 1.2-2.0g per kilogram. For a 70kg person, that is 56-140g per day depending on activity level.
Best Protein Sources
Complete protein sources include chicken breast (31g per 100g), eggs (6g each), Greek yoghurt (10g per 100g), salmon (20g per 100g), and tofu (8g per 100g). Combining plant proteins like rice and beans also provides complete amino acid profiles.
Timing Your Protein
Spread protein intake across 3-5 meals for optimal absorption. Aim for 20-40g per meal. Post-workout protein within 2 hours supports muscle recovery, but total daily intake matters more than precise timing.
Frequently Asked Questions
Can you eat too much protein?
For most healthy adults, high protein intake (up to 2g per kg) is safe. However, those with kidney disease should consult their doctor. Extremely high intakes (above 3.5g per kg) are unnecessary and may strain the kidneys.
Do plant proteins count the same as animal proteins?
Plant proteins are complete when you eat a variety throughout the day. Soy, quinoa, and buckwheat are complete on their own. Combining grains with legumes (rice and beans) provides all essential amino acids.