Jinsi ya kukokotoa Protein

Protein ni nini?

Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.

Mwongozo wa Hatua kwa Hatua

1. 1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
2. 2Active individuals: 1.2–2.0g/kg depending on intensity
3. 3Bodybuilders and high-intensity athletes: up to 2.2g/kg
4. 4Goal adjustment: higher protein during fat loss preserves muscle mass

Mifano Iliyotatuliwa