We’ve all heard about the benefits of a higher-protein diet, but how much do you really need? What are the best sources of high-quality protein? And how should you space your intake for maximum results?
This infographic simplifies the answers to these questions and breaks it down into three key steps:
1️⃣ Protein Intake: Aim for 1.6–2.4g of protein per kg of body weight daily. For a 75 kg individual, this equals 120–180g/day.
2️⃣ Protein Quality: Focus on high-biological value (HBV) protein sources containing at least 2g of leucine per serving to maximize muscle protein synthesis. Animal proteins fit the bill, while plant sources can be combined (e.g., rice + beans) to create a complete amino acid profile.
3️⃣ Protein Distribution: Spread protein intake evenly across 3–5 meals/snacks, with 0.4–0.55g of HBV protein per kg body weight per meal. For a 75 kg individual, this would mean 30–40g of protein per eating occasion. This approach supports muscle growth, recovery, and satiation throughout the day.
Are you already applying these principles to your nutrition? If so, how has it worked for you? Let us know below!