Chapter 15 — Fitness & Exercise
How much protein do I actually need?
For general health: 0.8 g per kg body weight. For active adults: 1.2–1.6. For strength training and fat loss: 1.6–2.2. Higher intakes are safe for healthy kidneys.
Follow-up questions
Can I get enough from plants?
Yes — legumes, tofu, tempeh, seitan, and mixing sources for full amino acid profiles. Slightly higher target (~10%) to account for lower digestibility.
Best time to eat protein?
Total daily intake matters most. Spread across 3–4 meals of 30–50 g maximizes muscle protein synthesis.
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