Question 1

How much protein do I need per day?

Accepted Answer

General: 0.8g/kg. Muscle building: 1.6–2.2g/kg. Bariatric post-op: 60–80g+ per day to prevent muscle loss.

Question 2

Best sources of protein?

Accepted Answer

Animal: chicken breast (31g/100g), tuna (26g/100g), eggs (13g/100g). Plant: lentils (9g/100g), chickpeas (9g/100g), edamame (11g/100g).

Question 3

Protein before or after workout?

Accepted Answer

Both matter. Post-workout protein within 2 hours maximizes muscle repair. Aim for 20–40g of quality protein per meal.

Question 4

Can too much protein harm you?

Accepted Answer

For healthy kidneys, high protein intake is generally safe. Those with kidney disease should consult a doctor.

Question 5

Does protein timing matter for weight loss?

Accepted Answer

Spreading 20–30g per meal across 4–5 meals maximizes muscle protein synthesis and keeps you fuller longer.

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