Protein Perfected: Daily Targets, Quality Scores & Timing for Muscle & Metabolism
Hit 30 g protein per meal using cheap staples like lentils and eggs—no expensive powders required.
Hook
**Almost one‑third of adults 60 + eat below the 0.8 g kg‑¹ RDA—doubling their sarcopenia risk (WHO 2024).**
TL;DR
- Base goal: 1.0 g kg‑¹ BW (1.2–1.6 g kg‑¹ if active/50 +)
- 30 g high‑quality protein per meal maximises MPS
- Top sources by PDCAAS: whey=1.00, soy=1.00, eggs=1.00, lentils+r ice combo=0.97
- Even distribution beats big dinner load
Why protein matters
Provides essential amino acids for **muscle repair, enzymes, hormones** and supports immune antibodies.
How much do you need?
| Population | g kg‑¹ | Example 70 kg |
|------------|-------|--------------|
| General adult | 0.8 | 56 g |
| Older (> 50 y) | 1.2 | 84 g |
| Strength athlete | 1.6 | 112 g |
Protein quality (PDCAAS)
- Complete proteins score 1.00 (eggs, dairy, soy)
- Combine legumes + grains to reach ≥ 0.9
- Leucine threshold: 2.5 g/meal to trigger MPS
Cost‑effective protein sources
| Food | Protein (g/100 g) | Cost €/10 g protein |
|------|------------------|---------------------|
| Eggs | 12 | 0.18 |
| Skyr | 11 | 0.22 |
| Lentils (dry) | 25 | 0.08 |
| Peanut butter | 25 | 0.14 |
| Canned tuna | 23 | 0.24 |
Timing & distribution
- Aim 3‑4 meals each with 0.4 g kg‑¹ protein.
- Pre‑sleep 30 g casein improves overnight MPS 22 %.
- Post‑workout window wider than once thought—up to 4 h.
Do you need protein powder?
- Useful for busy schedules; choose whey or soy isolate; target 20–25 g serve.
- Check third‑party testing for heavy metals & banned substances.
Practical tips
- Batch‑cook lentils & freeze in 150 g bags (12 g protein each).
- Replace cereal milk with Greek yogurt to +10 g protein at breakfast.
- Add 2 Tbsp hemp seeds to smoothies (+7 g).
Myth vs fact
| Myth | Fact |
|------|------|
| “High protein harms kidneys.” | Safe up to 2.2 g kg‑¹ in healthy adults.
| “You can absorb only 30 g at once.” | Surplus AA oxidised, but 30 g per meal just optimises MPS—not an upper limit.
| “Plant protein is inferior.” | When blended or paired, plant proteins reach complete AA profile.
Take‑home message
Set a personalised gram‑per‑kg target, spread protein evenly, mix animal & plant sources—or smart combos—and you’ll cover muscles, metabolism and satiety.
References
1. Phillips SM. *Sports Med* 2024.
2. WHO Protein Intake Report, 2024.
3. van Loon LJC. *Nutrients* 2023.