0.8 grams of protein per kilogram of body weight per day is the recommendation for most adults.
As you get older, your protein needs may increase to 1 – 1.2 grams per kilogram daily to help slow down muscle loss due to ageing.
For muscle growth, the recommendation is 1.2 – 1.8 grams per day. It is recommended not to have more than 2 grams per kilogram of body weight per day.
A very high protein intake will not result in more muscle. Adequate protein intake combined with weight training will promote muscle growth.
Your body does not store protein; too much protein may be used as energy or stored as fat. A high protein intake can strain your kidneys and long-term high protein intake can also affect bone health.
Red meat, chicken and fish are great sources of high-quality protein. Keep to unprocessed meat options and limit red meat to a maximum of 3 portions a week.
Include more legumes such as beans, lentils and chickpeas and try to have at least three portions a week.
Whole grains such as brown rice, dairy products, eggs and soy provide ample protein.