The Protein Puzzle: How Much is Enough for Weight Loss and Health?

Most people are probably getting enough protein, but active people may need more. The recommended daily allowance for sedentary individuals is about 0.8 grams per kilogram of body weight, while active people may need 1 to 1.2 grams per kilogram of body weight each day. Consuming more protein than your body can use will not damage your kidneys, but it will be stored as fat or used as metabolic fuel. Whey protein is not necessarily superior to other protein sources, and vegetarian and vegan athletes can easily meet their protein needs on a plant-based diet. Protein can help control appetite and ensure a steady supply of amino acids for working muscles, and consuming protein after a workout and before bed may have benefits for muscle building and recovery.