What is it?
Protein is essential for building/repairing tissues and maintaining muscle mass.
Daily protein needs based on goals
Protein is an essential nutrient required for muscle repair, hormonal balance, and immune function. Whether your goal is fat loss while preserving lean mass or maximizing muscle growth, consuming the right amount of protein for your body weight is the key nutritional factor for long-term success.
Meeting your protein target helps you feel fuller for longer (High Satiety) and helps maintain your metabolic rate during weight loss. For those strength training, protein is the primary building block for Muscle Protein Synthesis, ensuring optimal development.
We refer to ACSM and ISSN standards: Sedentary individuals should consume 0.8-1.0g/kg, moderate exercisers 1.2-1.5g/kg, and athletes seeking muscle gain 1.6-2.2g/kg of body weight.
While protein is beneficial, individuals with pre-existing chronic kidney disease should consult a doctor before starting a high-protein diet. Excess protein beyond what is needed for repair doesn't speed up muscle growth but is stored as energy.
Protein preserves muscle mass and increases satiety, making it easier to stick to a calorie deficit.
For healthy individuals, high protein intake is generally safe. Just ensure you drink enough water to help your kidneys.