All you need to know about protein?

General advice👇 (although this does not depend on lotsss of other factors and is guidance for the general population)

How much you need:

•⁠ ⁠Sedentary: ~0.8g/kg bodyweight

•⁠ ⁠Active/building muscle: ~1.6-2g/kg

•⁠ ⁠Cutting: ~1.8-2g/kg

⚠️ More isn't always better past your range - extra protein is just extra calories, same as any other macro so extra will just store as body fat if you don't need it…

Best sources:

🥩 Animal: eggs, chicken/turkey, lean beef, fish, greek yoghurt, cottage cheese

🌱 Plant: lentils, tofu, tempeh, edamame, quinoa

➡️ Combine plant + animal where you can - most plant sources are missing an amino acid whereas animal protein is "complete," so mixing improves overall protein quality !!

Timing:

Total daily intake >>> timing, that's the biggest myth

⭐️The easiest way to hit your protein goal is spreading it across 3-4 meals rather than in one go (important for digestion)

If your goal is muscle growth, post-workout is great but don’t stress too much about “hitting the window of time after” as your daily intake matters 10000x more

🥑🥦Once you hit your target: stop stacking more protein, use the rest of your calories on carbs/fats + veg for energy, micronutrients and fullness

Supplements:

💊 Creatine monohydrate - for strength performance (3-5g per day)- consistency is everything with this supplement and will help you cognitively but also for pushing for more reps/ power when training

💊 Protein powder - just a convenience tool, not magic and I would never rely on this

*specifically for women protein is essential to maintain lean muscle, balanced hormones, bone health, to regulate our metabolisms xx