Reaching a goal of 120 g of protein per day is simple and achievable solely through tasty, flexible everyday meals, without needing to resort to supplements or protein shakes.

noli's read

Reaching a sufficient protein intake is indeed a pillar for body composition management and strength, as shown by a meta-analysis by Morton et al. (2018) published in the British Journal of Sports Medicine, which places the optimal target for building lean mass at around 1.6 g per kilogram of body weight. Furthermore, prioritizing protein from whole foods (eggs, chicken, salmon) rather than powders promotes excellent satiety, a point supported by a review by Hector and Phillips (2018) on nutrition during energy deficit periods. The creator's flexible approach, which incorporates enjoyable foods to avoid frustration, is also validated by observational research as a key factor in long-term adherence. However, the 120 g figure remains a general illustration, as actual needs vary according to the individual profile. Finally, their criticism of the marketing of "protein-enriched" dairy products is very accurate, as these often provide only a negligible nutritional difference compared to standard versions.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
4. 4Tagawa R, Watanabe D, Ito K, et al. 2020
5. 5Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015