How much protein, and how do you keep muscle?

Protein is the nutrient people assume they already get enough of, but how it is spread across the day is usually uneven.

What statements are recognised?

Under the annex to Thai Ministry of Public Health Notification No. 447 (B.E. 2566), protein contributes to growth and helps repair body tissue; is a source of essential amino acids for body protein synthesis; contributes to the maintenance of normal bones; and contributes to growth and maintenance of muscle mass.

How much is needed?

General international guidance sits at around 0.8 g per kilogram of body weight a day for adults, and higher for people training regularly.

For scale: one egg (about 55 g) provides about 6 g, 100 g of cooked chicken breast about 30 g, and 100 g of firm tofu about 8 to 12 g.

How should it be spread?

Breakfast is the lowest-protein meal for many people. Adding egg, milk or tofu there balances the day without raising the total much.

How do plant and animal protein differ?

In amino acid profile. Animal protein tends to be more complete in a single source, while plant protein usually works through combining sources, such as rice with beans.

Both work; it is a matter of planning meals.

Is protein powder necessary?

No. Protein powder is a convenience for when normal food is not enough or not practical, rather than something needed in itself.

If you use one, look at protein per serving, added sugar, and the allergen information on the label.

How does movement come in?

Taking in protein and using muscle are separate things that work together. Having some resistance activity in the week is part of the picture.

If you are managing a health condition, speak to a doctor before changing your diet or exercise.

Dietary supplements are not intended to prevent, treat or cure any disease.