Protein Explained: Frequently Asked Questions

Protein is a macronutrient made of amino acids, which are the building blocks of muscle, skin, enzymes, and hormones. It is essential for repair, growth, and immune function.

For maximizing muscle growth (hypertrophy), most research suggests consuming between 0.7 to 1.0 grams of protein per pound of body weight (1.6–2.2g per kg) daily.

Animal proteins are typically 'complete,' containing all 9 essential amino acids in optimal ratios. Many plant proteins are 'incomplete' (lacking one or more), but by eating a variety of plants (e.g., rice and beans), you can get a complete profile. Both can build muscle effectively.

For healthy individuals with normal kidney function, high-protein diets are not harmful. The myth stems from patients with pre-existing kidney disease who must limit protein. However, always consult a doctor if you have concerns.

No. Supplements are just a convenience. If you can meet your daily protein goals through whole foods like eggs, meat, Greek yogurt, or tofu, that is often nutritionally superior due to micronutrients.

A complete protein contains all nine essential amino acids that your body cannot produce on its own. Examples include meat, dairy, eggs, soy, and quinoa.

The old myth was 30g, but research shows your body can absorb far more. However, for muscle protein synthesis, spreading intake throughout the day (e.g., 30-40g every few hours) is slightly more optimal than eating it all at once.

Yes, significantly. Protein is the most satiating macronutrient (reduces hunger) and has the highest thermic effect (you burn more calories digesting it). A high-protein diet can boost metabolism and reduce appetite.

True deficiency (Kwashiorkor) is rare in developed nations. Suboptimal intake can lead to muscle loss, hair thinning, brittle nails, constant hunger, general fatigue, and slow recovery from injuries.

Top sources include lentils, chickpeas, tofu, tempeh, edamame, seitan, quinoa, nutritional yeast, and hemp seeds.

Branched-Chain Amino Acids (Leucine, Isoleucine, Valine) are crucial for muscle growth. However, if you eat enough total protein, you are already getting plenty of BCAAs. Most people do not need a dedicated BCAA supplement.

The 'anabolic window' is larger than previously thought. While eating protein within 1-2 hours post-workout is good practice, meeting your total daily protein goal is far more important than exact timing.