Protein is essential for muscle growth, recovery, and overall health. Here's your comprehensive guide to protein intake:

Best Protein Sources:

• Meat: steak, bison, pork
• Poultry: chicken, turkey, duck
• Eggs
• Fish: salmon, tuna, shrimp
• Legumes: black beans, chickpeas

Serving Size Guide:

• Men: 6-8 oz (170-228g) - roughly two palm-sized portions
• Women: 3-4 oz (85-114g) - roughly one palm-sized portion

Protein Content Examples:

• Chicken (4 oz): 30g protein
• Salmon (4 oz): 23g protein
• Steak (4 oz): 28g protein

Daily Protein Requirements:

• General health: 0.4g per pound of bodyweight
• Weight loss: 0.54-0.68g per pound (if overweight)
• Active individuals: 0.82-1.23g per pound
• Muscle building: 0.64-1.09g per pound
• Experienced lifters bulking: up to 1.50g per pound

Timing and Consumption:

• Total daily intake matters more than timing
• Protein can be consumed before or after workouts
• Aim for about 30g protein per meal
• Supplements can help reach daily goals

Key Benefits:

• Supports muscle growth and recovery
• Helps maintain muscle during weight loss
• Increases satiety
• Burns more calories through digestion

Best Practices:

• Combine protein intake with strength training
• Focus on whole food sources first
• Use supplements if needed to meet goals
• Maintain consistent daily intake
• Adjust intake based on activity level and goals

Note: Those with kidney issues should consult their doctor about protein intake.

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