Protein
The macronutrient responsible for building and repairing muscle, enzymes and immune components.
Recommended intake
0.8g/kg/day minimum; 1.6–2.2g/kg/day commonly recommended for those strength training.
Deficiency signs
- • Muscle loss
- • Slow wound healing
- • Frequent illness
- • Hair thinning
Food sources
- • Meat, poultry and fish
- • Eggs and dairy
- • Legumes and tofu
- • Whey or plant protein powder
Evidence note
Strong evidence for supporting muscle maintenance and growth, particularly alongside resistance training.