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.
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Pro Tip
Distribute protein evenly across 3–5 meals rather than eating most of it at dinner. Each meal should trigger a fresh round of muscle protein synthesis.
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Did You Know?
Muscle protein synthesis peaks when you consume 25–40g of protein per meal. Beyond ~40g, the excess is oxidized for energy rather than used for muscle building.
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