All Glossary Terms
Nutrition
Protein
A macronutrient essential for muscle building, repair, and many bodily functions.
Protein is made up of amino acids, the building blocks of muscle tissue. For muscle building, aim for 0.7-1g per pound of bodyweight daily. Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it. Quality sources include meat, fish, eggs, dairy, and legumes. Distributing protein evenly across meals (25-40g each) optimizes muscle protein synthesis.
Examples
- Chicken breast: 31g protein per 100g
- 150lb person needs 105-150g protein daily
- Whey protein shake: 25g protein