Question 1

How much protein do I need per day?

Accepted Answer

The recommended daily protein intake varies by activity level. Sedentary adults need about 0.8g per kg of body weight. For muscle building, aim for 1.6-2.2g per kg. For weight loss, 1.2-1.6g per kg helps preserve muscle while losing fat.

Question 2

What foods are highest in protein per calorie?

Accepted Answer

The most protein-dense foods per calorie include: chicken breast (31g protein, 165 cal per 100g), turkey breast (29g protein, 135 cal), egg whites (11g protein, 52 cal), and cod (18g protein, 82 cal). These maximize protein while minimizing calories.

Question 3

Can I get enough protein on a plant-based diet?

Accepted Answer

Yes, plant-based protein sources like tofu (8g per 100g), tempeh (19g), lentils (9g cooked), and edamame (11g) provide substantial protein. Combining different plant proteins ensures you get all essential amino acids.

Question 4

When is the best time to eat protein?

Accepted Answer

Distribute protein evenly across meals for optimal muscle protein synthesis. Aim for 20-40g per meal. Post-workout protein (within 2 hours of exercise) supports muscle recovery, but total daily intake matters more than timing.

Question 5

Are high protein diets safe?

Accepted Answer

For healthy adults, high protein diets (up to 2g/kg) are safe and don't harm kidneys. People with existing kidney disease should consult their doctor. Stay hydrated and include fiber-rich foods for digestive health.

#	Food	Protein	Calories	Protein	Carbs
1	BaconBest	37g	538 cal	37g	1.4g
2	Chicken Breast	31g	151 cal	31g	0g
3	Rotisserie Chicken	28g	144 cal	28g	0g
4	Turkey Breast	27.4g	203 cal	27.4g	0g
5	Chicken Wing	27g	203 cal	27g	0g
6	Swiss Cheese	27g	393 cal	27g	1.4g
7	Steak	26g	212 cal	26g	0g
8	Chicken Drumstick	26g	172 cal	26g	0g
9	Salmon	25.4g	208 cal	25.4g	0g
10	Gouda	24.9g	356 cal	24.9g	2.2g
11	Ground Beef	24g	232 cal	24g	0g
12	Peanuts	23.2g	588 cal	23.2g	26.5g
13	Pork Chop	22.8g	138 cal	22.8g	-0.6g
14	Mozzarella	22.2g	301 cal	22.2g	2.2g
15	Shrimp	20.4g	99 cal	20.4g	0.2g
16	Pistachios	20.2g	560 cal	20.2g	27.2g
17	Mixed Nuts	19.6g	610 cal	19.6g	20.9g
18	Tilapia	19g	95 cal	19g	0g
19	Sunflower Seeds	18.9g	609 cal	18.9g	24.5g
20	Chicken Thigh	18.6g	144 cal	18.6g	0g

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