Maximum muscle protein synthesis occurs at 20-25g protein intake. Fast-digesting proteins like whey show greater anabolic effects. Higher protein doses (>20g) may increase amino acid oxidation. Mixed meals with protein may enhance amino acid utilization
Protein intake should be 10-35% of daily calories. Minimum RDA is .08g protein per kilogram body weight. Active adults need 1.1-1.5g protein per kilogram body weight
Casein is a complete protein derived from milk containing all essential amino acids. Human breast milk contains 40% casein, cow's milk 80%. Casein is white, tasteless solid produced by all mammals
Protein is essential for muscle, immune system, and brain function. Recommended protein intake is 0.8g per kilogram of body weight. One ounce of lean protein provides about 7g per serving
Protein needs 1g per pound of target body weight for muscle building. Whole fruits and vegetables should replace juice for better fiber. Dairy milk provides 8g protein per cup. Healthy fats from avocados and nuts are essential. Store-bought smoothies should be avoided due to added sugar
Vegetarian diets vary in food inclusion: lacto-vegetarian, ovo-vegetarian, lacto-ovo, pescatarian, vegan. Well-planned vegetarian diet can meet nutritional needs for all ages. Some diets may be too high in processed foods and sugar