Summary of Protein Requirements:

• Aim for 2 grams of protein per kilogram of body weight daily • Distribute 30-40 grams of protein across 3 meals and 1-2 snacks • Focus on high-quality sources:

• Organic, grass-fed/finished meats

• Wild-caught or line-caught seafood

• Free-range animal proteins • Plant-based options require more planning due to:

• Lower leucine content

• Reduced bioavailability

• Incomplete amino acid profiles • Supplement options:

• Whey isolate (preferred): 50% essential amino acids

• Casein: good for slow digestion

• Soy: 38% essential amino acids

• Other plant-based proteins may need combining • Timing is crucial - start early in day and distribute evenly