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General guidelines supported by current research: Target 1.2-1.6g of protein per kilogram of body weight daily (higher end if you're over 60 or highly active) Distribute protein across 3-4 meals rather than concentrating it in one sitting - muscles can only use roughly 30-40g per sitting for synthesis Prioritize a protein-containing meal or shake within 1-2 hours post-training when muscle protein synthesis is elevated Choose high-quality complete proteins: eggs, Greek yogurt, lean meat, fish, or whey protein - leucine content is the key trigger for muscle protein synthesis Note: dietary recommendations should be discussed with your prescribing physician or a registered dietitian
