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April 21, 2025
Protein is not a health trend, but is important for muscle growth and recovery.
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Why protein is important: muscles naturally break down. Eating enough protein will help you to rebuild and grow more, especially if you lift your weight.
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Protein + strength exercise = muscle gain: magic occurs when protein intake is combined with resistance.
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The amount you need: The default RDA is 0.8g per kg of weight per day. But it is the minimum.
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Most people need more: If you are active or try to create muscles, your requirements will increase. It does not fit one size.
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Protein demand by weight: for example, 63.5kg weighs 51g protein/day, and others need 73g protein/73g protein.
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Older people need more. For 65 years of age or older, it is necessary to target 1g/kg to maintain muscle mass and force.
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Athletes and heavy lifters: More proteins may be needed to support intense training and recovery.
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Protein demand depends on age, weight and activity level. Adjust your intake to achieve your goals.
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Image: Reuters
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