Protein is one of the fundamental building blocks of life. Muscles, organs, enzymes and the immune system are all made up of proteins.
Official Recommendations vs. Optimal Intake
The WHO recommends a minimum of 0.8 g/kg — sufficient to prevent deficiencies but not optimal for active people. Current sports nutrition science recommends 1.2–2.0 g/kg for most active adults.
Best Protein Sources
Animal: eggs (6 g/each), chicken breast (31 g/100 g), tuna (30 g/100 g), Greek yoghurt (10 g/100 g).
Plant: lentils (9 g/100 g), chickpeas (9 g/100 g), quinoa, tofu (8 g/100 g), edamame (11 g/100 g).
Distribute Protein Throughout the Day
25–35 g per meal is far more effective for muscle protein synthesis than consuming the same total amount in one sitting.