Protein is essential for muscle building, tissue repair, immune function, and producing enzymes and hormones. Your protein needs depend on age, weight, gender, and activity level. While the general recommendation is 0.8 grams per kilogram of body weight, active individuals should aim higher — between 1.4 to 2 grams per kilogram — based on training type (endurance, strength, or intermittent sports).

Best protein sources include lean meats (chicken, turkey, fish), eggs, dairy (Greek yogurt, cottage cheese), and whey protein. While animal proteins are better absorbed, combining them with plant proteins (like lentils, quinoa, and edamame) enhances nutritional quality.

To maximize benefits, spread protein intake across 4–6 meals and snacks daily, aiming for at least 30 grams per meal, with special focus around workouts. Starting the day with a high-protein breakfast boosts metabolism and hormones.

While high-protein diets are safe for healthy individuals, intake shouldn’t exceed 2.2 grams/kg. Practical tips include eating protein-rich breakfasts, using snacks like cottage cheese or protein bars, and adding beans and quinoa to meals.

Bottom line:
Protein isn’t just for athletes — it’s crucial for muscle maintenance, recovery, and healthy aging. Prioritize lean, high-quality protein consistently throughout the day.