How Much Protein Do You Need?
The RDA is 0.8g/kg body weight — but that's the minimum to prevent deficiency, not optimal. For active individuals: 1.6-2.2g/kg (0.7-1.0g/lb). For sedentary: 1.2-1.6g/kg. Older adults: 1.6-2.0g/kg (anabolic resistance with aging).
Protein Quality: PDCAAS vs DIAAS
Not all protein is equal. Animal proteins (eggs, whey, meat) score 1.0 on PDCAAS — complete amino acid profiles. Plant proteins often lack one or more essential amino acids. Combining rice + pea creates complementary profiles. Soy is the only complete plant protein.
Timing: Does It Matter?
The "anabolic window" is wider than once thought — 2-4 hours post-exercise. More important: total daily intake and protein distribution (20-40g per meal, 3-5 meals/day). Pre-sleep casein (30-40g) boosts overnight muscle protein synthesis.
Best Food Sources (per 100g)
Chicken breast: 31g · Lean beef: 26g · Salmon: 20g · Eggs: 13g · Greek yogurt: 10g · Lentils: 9g · Tofu: 8g · Almonds: 21g · Quinoa: 4.4g. Check our complete protein ranking for the top 50 foods.