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PROTEINS FOR
BUILDING
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HOW MUCH PROTEIN DO YOU

NEED A DAY?
1.6 g/kg/day up to 2.2 kg/kg/day
Protein of quality protein sources,
containing a complete profile of amino
acid.

E.g. 100kg bodyweight = 160-220g of

daily protein
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WHAT ARE GOOD SOURCES OF

PROTEIN?
Chicken or Turkey breast, eggs (whites),
white fish, tofu, salmon and dairy

Note: These sources ensure you get

complete amino acid profiles while
hitting your protein intake goals.
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PROTEIN CONTENT OF FOODS

MEAT, POULTRY, EGGS:
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PROTEIN CONTENT OF FOODS

SEAFOOD:
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PROTEIN CONTENT OF FOODS

LEGUMES, GRAINS, VEGETABLES:
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PROTEIN CONTENT OF FOODS

NUTS AND SEEDS:
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PROTEIN CONTENT OF FOODS

DAIRY PRODUCTS:
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HOW CAN YOU OPTIMISE YOUR

PROTEIN INTAKE?
Although, it's important to hit your total protein
intake. It's effective to spread your protein intake
throughout the day, to optimise the process.

Each meal every 3 hours can consist of 0.25g/kg/meal

maximally stimulates MPS in young men

While there may be a maximum update of

0.55/kg/meal
(Schoenfeld & Aragon, 2018)