Protein
Protein supports strength, muscle repair, and overall health — especially important for active people and consistent training.
Protein plays a vital role in nearly every system of the body — from building and repairing muscle tissue to producing enzymes, hormones, and antibodies. For those who train regularly, getting enough protein helps support recovery, reduce soreness, and improve strength and body composition over time.
Each protein source provides a unique mix of amino acids. Complete proteins (like eggs, meat, dairy, and soy) offer all essential amino acids, while plant-based sources (like beans and lentils) can be combined to meet daily needs.
Your protein requirements depend on your weight, training intensity, and overall goals. Active individuals may benefit from higher intakes — especially if working toward strength gains, muscle maintenance during fat loss, or recovering from intense sessions.
Spread protein intake throughout the day for best absorption, and aim to include a protein-rich meal or snack within an hour post-workout to support repair and adaptation.
Recommended Daily Intake
- Women: 46 grams per day (varies by weight and activity level)
- Men: 56 grams per day (varies by weight and activity level)
- Upper Limit: No official upper limit (up to 2g/kg bodyweight is generally safe for active individuals)
Deficiency Symptoms
- Muscle loss or weakness
- Fatigue
- Poor wound healing
- Weakened immune function
Common Food Sources
- Eggs
- Chicken, turkey, lean beef
- Fish (salmon, tuna, cod)
- Lentils, chickpeas, beans
- Tofu and tempeh
- Greek yogurt and cottage cheese