What is the recommended protein intake?

Aim for about 1 gram of protein per pound of ideal or target body weight per day; roughly 0.7 grams per pound may also be sufficient for some people. Adjust for activity and individual needs. 1 2

• Leucine for muscle growth and repair: Consider 700–3,000 mg per meal, preferably from whole-food protein sources. 3
• Protein earlier in the day: A first meal with 30–50 grams of protein can stimulate muscle protein synthesis; the first and last meals are highlighted as important. 4 5
• Protein quality: Choose high-quality sources with a favorable protein-to-calorie ratio, and consider whether your meals provide enough essential amino acids, especially leucine. 6 7