Protein
The building block of muscle, tissue repair, and metabolic health. How much protein you need and where to get it. On codnexy.xyz.
Why Protein Matters
Protein is made of amino acids, 9 of which are 'essential'—your body cannot make them, so they must come from food. Protein builds and repairs muscle, skin, hair, enzymes, hormones, and immune cells. It also has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein than carbs or fat.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) is 0.8g per kg of body weight. However, for active individuals, 1.6-2.2g per kg is optimal for muscle growth and recovery. Older adults benefit from 1.0-1.2g per kg to prevent age-related muscle loss. A general target: aim for 25-35g of protein per meal to maximise muscle protein synthesis.
Best Protein Sources
Complete protein sources (containing all 9 essential amino acids) include eggs, chicken, fish, beef, dairy, and soy. Plant-based options like beans, lentils, and nuts are lower in some amino acids but can be combined (e.g. rice and beans) to form complete proteins. Protein powder (whey or plant-based) can supplement whole-food intake.
Key Points
- \u2713Protein provides 4 calories per gram
- \u27139 essential amino acids must come from food
- \u2713RDA: 0.8g/kg body weight; optimal for active: 1.6-2.2g/kg
- \u2713Aim for 25-35g protein per meal
- \u2713Highest thermic effect of all macronutrients (20-30% of calories burned during digestion)