Protein builds and repairs muscles, supports your immune system and helps you feel full. But advertising can make it sound like you need huge amounts. Let's look at what's really required.
Daily needs
The standard recommendation for healthy adults is about 0.8 grams of protein per kilogram of body weight. For a 70 kg person, that's around 56 grams a day. Older adults, athletes and people recovering from illness may benefit from more. Ask a doctor or dietitian about your own needs.
Good sources
- Animal: fish, poultry, eggs, dairy, lean meat.
- Plant: beans, lentils, chickpeas, tofu, tempeh, nuts, seeds and whole grains.
Spread it through the day
Including some protein at each meal, instead of eating most of it at dinner, may support muscle maintenance and keep hunger in check.
Do you need supplements?
Most people who eat a varied diet get enough protein from food. Powders can be convenient, but they're not necessary for most people.
Kidney conditions
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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