Daily Protein

The Protein is the most important macronutrient for body composition. It's essential for muscle repair, immune function, enzyme and hormone production, and satiety.

Research consistently shows that adequate protein intake can enhance fat loss, preserve muscle mass during a caloric deficit, and improve exercise recovery.

Recommended Ranges

• Maintenance (1.2 g/kg): For sedentary adults seeking general health
• Weight loss (1.6 g/kg): To preserve muscle mass in a caloric deficit
• Muscle gain (2.0 g/kg): To maximize muscle protein synthesis
• Advanced athlete (2.4 g/kg): For high-intensity and high-volume training

Important Considerations

High-Quality Protein Sources

• Animal proteins — Chicken, fish, eggs, lean meat, and dairy are complete sources with all essential amino acids.
• Plant proteins — Legumes, tofu, tempeh, and quinoa. Combine different sources to get a complete profile.
• Supplements — Whey protein, casein, or plant-based protein powder can help reach daily goals.

Protein and Weight Loss

During a weight loss program with GLP-1 medications, maintaining adequate protein intake is especially important. Medications reduce appetite, which can lead to insufficient protein intake if not planned carefully.