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What Are Proteins?
Proteins are essential macronutrients made of amino acids. They serve as building blocks for muscles, organs, enzymes, and hormones. Your body needs 20 amino acids, 9 of which are essential and must come from food.
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How Much Protein Do You Need?
The RDA is 0.8g/kg body weight for adults, but needs vary. Athletes need 1.2-2.0g/kg, older adults need 1.0-1.2g/kg, and those building muscle may need up to 2.2g/kg for optimal results.
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Complete vs Incomplete Proteins
Complete proteins contain all essential amino acids (meat, dairy, eggs, quinoa). Incomplete proteins lack some amino acids but can be combined (rice + beans) to form complete protein profiles.
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Protein for Muscle Building
For muscle growth, aim for 1.6-2.2g/kg body weight. Distribute intake throughout the day with 20-40g per meal. Post-workout protein within 2 hours optimizes muscle protein synthesis.
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Protein for Weight Loss
High protein intake (1.2-1.6g/kg) during weight loss preserves muscle mass, increases satiety, and boosts metabolism through thermic effect. Protein helps maintain metabolic rate during calorie restriction.
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Protein Timing
Distribute protein evenly across meals for optimal utilization. Include protein at breakfast to kickstart metabolism, and consider casein protein before bed for overnight muscle recovery.