The benefits are real, but there are trade-offs people ignore.
The recommended target for protein intake increased from 0.8 g/kg/day to 1.2-1.6 g/kg/day in 2026. Individual protein requirements vary by age, sex, and physical activity.
It can be difficult to tell how much protein a food contains just by looking at it. But these photos can help make sure your protein intake stays on track.
It might be more than you think.
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