Dietary protein is vital for cell function, muscle repair, immune support, and hormone production. A total intake of 1.6-2.2 grams per kilogram of body weight is recommended for muscle maintenance, particularly after resistance training. For optimal hormonal health and appetite regulation, particularly in women, consuming 25-30 grams of protein at each meal is beneficial. Protein consumption earlier in the day can help manage weight and blood sugar levels. Including protein in breakfast moderates blood glucose increases, providing sustained energy and improved mood.
Protein is essential for every cell in the body. Dietary protein is broken down into amino acids that fuel muscle repair, immune function, and hormone production. Getting enough high-quality protein supports muscle maintenance, especially as we age.
For people focused on building muscle, studies suggest that aiming for a total daily protein intake of about 1.6-2.2 grams per kilogram of body weight, especially after resistance training.
For anyone managing their weight or blood sugar, prioritizing protein earlier in the day helps control cravings and supports metabolic health over time.
Balanced blood sugar is crucial for energy, mood, and metabolic health; research shows that including protein at the start of the day helps moderate the rise in blood glucose after eating.
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