Protein

If you practice bodybuilding regularly, aim for around 1.6g of protein per kilogram of body weight per day as a starting point. For 70 kg, this represents approximately 112 g; for 80 kg, approximately 128 g. A range up to 2.2 g/kg can offer a margin, particularly depending on the context of fat loss, but reaching the maximum is not an obligation to progress.

Provide a source of protein at each meal: eggs, fish, poultry, dairy products, tofu, soy or pulses. A whey or vegetable powder can fill in what is missing, without replacing a varied diet. Distribute the contributions in a practical way over three or four takes; regular training and daily totals matter more than a shake taken at the minute. In the event of kidney disease, have your caregiver adapt the lens.