What is protein and how does it work?
Protein is built from amino acids—the structural building blocks your body uses to repair tissue, synthesize hormones, and drive recovery. Of the 20 amino acids required, 9 are essential, meaning they must come directly from your dietary intake.
Why is daily protein intake critical?
- Tissue & Muscle Repair: Supplies the raw materials needed to rebuild muscle fibers post-training.
- Immunity & Enzymes: Forms vital antibodies and metabolic enzymes that regulate health.
- Satiety & Composition: Takes longer to digest, helping stabilize blood sugar and control appetite.
- Structural Support: Fuels collagen, keratin, and elastin for skin, hair, and joint integrity.
How much protein do you actually need?
- Baseline Target: 0.8g per kg of body weight for general maintenance.
- Active & Athletic Target: 1.2g to 2.0g+ per kg depending on training volume and recovery goals.
Protein Across Different Lifestyles
For Athletes: Ingesting protein post-workout accelerates muscle synthesis and repairs micro-tears.
For Weight Loss: Protein has a high thermic effect, burning more energy during digestion while preserving lean mass.
For Plant-Based Diets: Combining varied sources (like legumes and grains) ensures a complete amino acid profile.
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