Q: How much protein should I eat daily if I’m trying to build muscle?

Aim for 1.2–2.0g of protein per kilogram of body weight (or 0.5–0.9g per pound). For a 150-pound person, that’s 75–135g daily . Split this across 3–4 meals with 20–40g each (e.g., chicken breast, Greek yogurt, or a plant-based protein shake post-workout).

Q: Can I get enough protein on a vegan diet?

Absolutely! Focus on: Complete proteins : Soy (tofu, tempeh), quinoa, and hemp seeds. Combined sources : Pair legumes (beans, lentils) with grains (rice, oats) for all nine essential amino acids. Fortified foods : Try pea protein milk, vegan protein bars, or meat substitutes like Beyond Meat.

Q: What’s the best time to eat protein?

Spread it out! Research shows 20–40g per meal maximizes muscle synthesis. Prioritize protein: Morning : Eggs or Greek yogurt to kickstart metabolism. Post-workout : Shake or chicken within 2 hours for recovery. Before bed : Casein-rich cottage cheese for overnight muscle repair.

Question 1

How much protein should I eat daily if I’m trying to build muscle?

Accepted Answer

Aim for 1.2–2.0g of protein per kilogram of body weight (or 0.5–0.9g per pound). For a 150-pound person, that’s 75–135g daily. Split this across 3–4 meals with 20–40g each (e.g., chicken breast, Greek yogurt, or a plant-based protein shake post-workout).

Question 2

Can I get enough protein on a vegan diet?

Accepted Answer

Absolutely! Focus on:
Complete proteins: Soy (tofu, tempeh), quinoa, and hemp seeds.
Combined sources: Pair legumes (beans, lentils) with grains (rice, oats) for all nine essential amino acids.
Fortified foods: Try pea protein milk, vegan protein bars, or meat substitutes like Beyond Meat.

Question 3

Is too much protein bad for my kidneys?

Accepted Answer

For healthy individuals, moderate high-protein diets are generally safe. However, excess protein (150g+ daily long-term) may strain kidneys in those with preexisting conditions. Always consult a doctor if you have kidney concerns.

Question 4

What are the signs I’m not eating enough protein?

Accepted Answer

Watch for:
Frequent hunger or cravings.
Muscle weakness or slow recovery after workouts.
Brittle hair/nails or skin issues.
Fatigue or brain fog.

Question 5

Are protein powders necessary?

Accepted Answer

Not unless you struggle to hit goals through food! Whole foods (eggs, lentils, fish) offer added nutrients like fiber and omega-3s. Use powders as a supplement for convenience—opt for brands with minimal additives.

Question 6

What’s the best time to eat protein?

Accepted Answer

Spread it out! Research shows 20–40g per meal maximizes muscle synthesis. Prioritize protein:
Morning: Eggs or Greek yogurt to kickstart metabolism.
Post-workout: Shake or chicken within 2 hours for recovery.
Before bed: Casein-rich cottage cheese for overnight muscle repair.

Question 7

Can a high-protein diet help with weight loss?

Accepted Answer

Yes! Protein increases satiety, reduces cravings, and boosts calorie burn. Studies show high-protein eaters lose more fat and retain more muscle. Pair it with fiber and healthy fats (avocado, nuts) for balanced meals.

Question 8

What are cheap high-protein foods?

Accepted Answer

Budget-friendly picks:
Canned tuna ($1–2 per can, 20g protein).
Eggs ($0.10–0.30 each, 6g protein).
Lentils ($1.50 per pound dry, 18g protein per cooked cup).
Peanut butter ($0.15 per tbsp, 4g protein).

Question 9

Are plant-based proteins as effective as animal proteins?

Accepted Answer

Yes—if you combine complementary sources (e.g., rice + beans) to ensure all essential amino acids. Soy, quinoa, and hemp are complete on their own.

Question 10

Can kids follow a high-protein diet?

Accepted Answer

Kids need protein for growth, but moderation is key. Aim for 0.85g per pound of body weight daily. Focus on whole foods like yogurt, nut butter, and lean meats—skip adult-level portions or supplements.

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