Protein is a macronutrient made up of amino acids — the building blocks of muscle, enzymes, hormones, and virtually every tissue in your body. Consistent daily intake is important because the body does not store protein in a dedicated reserve.
Sedentary adults need approximately 0.8 g/kg of body weight. Regular exercisers benefit from 1.2–1.6 g/kg. Strength athletes may need 1.6–2.2 g/kg. Needs also increase with age to preserve muscle mass.
Muscle protein synthesis is stimulated by resistance exercise and protein intake. Spacing protein evenly across meals is more effective than consuming it all at once.
High-quality sources include eggs, chicken, fish, dairy, legumes, tofu, paneer, and lentils. Supplements like whey protein can help meet targets when whole food intake falls short.