🥩 🥚🍗 Protein is the main macronutrient for building muscle mass - but you still don't know how much to consume? Here's the lowdown:

👨‍💻 If you have a sedentary lifestyle with zero gym action, the FDA suggests at least 0.8 grams per kilogram (around 0.3 g/lb) to keep those deficiencies at bay.

🏃‍♀️ But if you're into endurance sports like running, soccer, or swimming, aim for 0.54 - 0.72 g/lb (1.2-1.6 grams/kg) to amp up your recovery and game.

🏋️‍♂️ Now, if you're all about the weightlifting and want to maximize muscle hypertrophy, the latest research says the sweet spot for top-notch results is between 0.72 - 1 g/lb (1.6-2.2 g/kg).

❗️And remember, if you're on a mission to shed some pounds, it's a smart move to stick to the higher end of those ranges in order to prevent muscle catabolism and maximize lean mass retention.

📝 Oh, and just a heads up, if you've got chronic kidney issues, it's always a good call to talk to your doc before going all in on the protein train.

💪 Level up your diet, whether you're bulking or cutting, with Fitia.📲 Download it for free here.

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
https://www.ncbi.nlm.nih.gov/pubmed/31247944
https://www.ncbi.nlm.nih.gov/pubmed/22150425
https://www.ncbi.nlm.nih.gov/pubmed/29182451

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