Overview:
Complete vs complementary proteins, daily needs, and global sources for vegetarians, vegans, and omnivores.
Steps:
1) Target: 1.2–1.8 g/kg/day for active adults (adjust by coach/clinician).
2) Plan: Distribute 20–35 g protein per meal, 2–4 meals.
3) Sources: Eggs, dairy, fish, poultry, meats; tofu/tempeh, soy milk, legumes + grains/nuts.
4) Complement: Pair beans + grains or nuts/seeds for full amino coverage.
Benefits:
• Supports muscle repair, satiety, and immune function.
Precautions:
• Kidney disease → follow clinician guidance.
Suggested Duration & Tips:
• After practice: 20–30 g protein within 60 minutes; add carbs for recovery.