6 Key Protein Points

1️⃣ Muscle Building: Protein plays a crucial role in muscle growth and repair. Adequate protein intake (1.4-2.4g/kg of bodyweight*), with resistance training, helps build and maintain lean muscle mass.

*Calculation varied based on lean body mass or ideal body mass.

2️⃣ Weight Loss: High-protein diets can aid weight loss by promoting satiety and boosting metabolism. Increasing protein intake through a fat loss phase can also assist in preserving muscle tissue.

3️⃣ Kidney Health: Protein intake within recommended levels does NOT harm healthy kidneys with sufficient hydration. The idea that high protein damages kidneys is a misconception. Individuals with pre-existing kidney issues should monitor protein intake, but moderate consumption is generally safe.

4️⃣ Complete vs. Incomplete Proteins: The myth that only animal sources provide complete proteins is false. Plant-based sources, albeit often lower in essential amino acids and L-Leucine (key to ramping up protein synthesis), can be combined to achieve complete amino acid profiles, making vegetarian and vegan diets protein-sufficient.

5️⃣ Timing & Daily Intake: The post workout “anabolic window” where you must consume at least 30 grams of protein within 30mins of training is at large mostly nonsense. Total daily protein intake is more important and should be your principal objective rather than timing.

6️⃣ Tailor to the Individual: Recognise the individualised nature of protein needs based on factors such as age, appetite, activity level, and goals. Tailor your protein intake to meet specific requirements, considering factors like muscle mass or fat loss goals, metabolic rate, and dietary preferences.