Refer to this list of lean, nutritious meals when you need a protein boost!
for protein is 0.8 grams of protein per kilogram of bodyweight, which is equivalent to around 2.2 pounds. So for a 150-pound person, you should aim for 68 grams of protein a day.
Keep in mind, the RDA is enough protein to ensure that tissues aren't breaking down, so if you want to build muscle, you likely will need to eat just over that amount. For example, the recommends 1.4 to 2 grams of protein per kilogram. This is also close to the RDA that is recommended for the elderly , which is 1.2 to 2 grams to stimulate muscle growth.
While there are many foods that include different types of protein , certain foods are known to be"complete" proteins—meaning they have a complete balance of the amino-acids in a protein source—and tend to be preferred for people looking to build muscle and get stronger. If this is something you desire for your body's health, here are a few high-protein meal ideas you can turn to at any time of the day.
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