Question 1

How much protein do I need per day?

Accepted Answer

Minimum recommendation: 0.8 g/kg. For active people: 1.2–1.6 g/kg. For muscle building: 1.6–2.2 g/kg. When losing weight: 1.8–2.4 g/kg (preserves muscle mass). An 80 kg person should consume at least 64 g protein daily.

Question 2

What are the best protein sources?

Accepted Answer

Animal: chicken breast (31 g/100g), Greek yogurt (10 g), eggs (13 g), salmon (20 g), tuna (26 g). Plant-based: edamame (11 g), lentils (9 g), tofu (8 g), chickpeas (8 g), quinoa (4 g). Vegans should combine sources for complete amino acid profiles.

Question 3

Is high protein intake bad for kidneys?

Accepted Answer

In healthy individuals, high protein intake (up to 2.5 g/kg) is considered safe according to current research. For people with existing kidney disease, protein should be restricted – always seek medical advice.

Question 4

When is the best time to eat protein?

Accepted Answer

Total daily intake matters more than timing. For muscle building, distribute protein across 3–5 meals (20–40 g each). A protein serving within 2 hours post-workout may slightly improve muscle protein synthesis.

Protein: Requirements, Best Sources & Common Myths