Why is protein essential?
Protein builds and repairs tissues, produces enzymes and hormones, and maintains muscle mass.
How much protein per goal?
Maintenance: 1.2-1.6g/kg. Weight loss: 1.6-2.2g/kg. Muscle gain: 1.6-2.4g/kg.
Best protein sources
Animal: chicken, fish, eggs, lean meat. Plant: beans, lentils, chickpeas, tofu, quinoa.