Protein is essential for muscle repair, immune function, and countless other bodily processes. But how much do you actually need? The answer depends on your goals and activity level.
The Science of Protein Requirements
The RDA of 0.8g per kg of body weight is the minimum to prevent deficiency, not the optimal amount for active individuals. Research shows that 1.6-2.2g per kg is ideal for those looking to build or maintain muscle.
Best Protein Sources
Focus on complete proteins that contain all essential amino acids: eggs, chicken, fish, beef, dairy, and soy. For plant-based eaters, combine legumes with grains to get a complete amino acid profile.
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