What is the recommended protein intake?
Sources:
Aim for about 1 gram of protein per pound of body weight—using ideal or target body weight can be a practical adjustment. It’s a useful general target, though needs can vary with activity and individual circumstances.
- For muscle growth and repair: About 700–3,000 mg of leucine per meal may support muscle protein synthesis; high-quality whole-food protein is one way to get it.
- Protein earlier in the day: A first meal with 30–50 grams of protein is recommended for stimulating muscle protein synthesis.
- Quality and purpose: Prioritize quality protein; adequate intake supports muscle health and maintenance, while resistance training provides a key stimulus for building muscle.
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