Why It’s Important:
PROTEIN IS THE ESSENTIAL NUTRIENT FOR HELPING YOU BUILD THE BODY YOU WANT.
Protein helps decrease hunger, builds and maintains muscle, fortifies your bones, improves brain function, aids your immune system, and can even pick up the kids from soccer practice if you’re strapped for time.
How Much to Eat:
CONSUME 1.2 TO 1.6 GRAMS OF PROTEIN FOR EVERY KILOGRAM OF YOUR TARGET BODYWEIGHT.
An 82kg guy who wants to maintain his current weight needs 100 to 130 grams, or six palm-sized portions, of protein-rich foods every day. That’s about 30 grams at each meal, and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.
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