Daily protein requirements vary based on your weight, activity level, and goals. For general health, the RDA (Recommended Dietary Allowance) is 0.8g per kg of body weight. However, if you're physically active or looking to build muscle, you'll need more – typically between 1.2-2.2g per kg of body weight. Athletes and those in intense training may require up to 2.2g per kg to support muscle recovery and growth.

Many whole foods are excellent protein sources. Animal-based options include chicken breast (31g per 100g), turkey (29g per 100g), lean beef (26g per 100g), fish like tuna (30g per 100g) and salmon (25g per 100g), and eggs (6g per large egg). Plant-based sources include lentils (9g per 100g cooked), chickpeas (9g per 100g cooked), tofu (8g per 100g), tempeh (19g per 100g), edamame (11g per 100g), quinoa (4g per 100g cooked), and various nuts and seeds. Greek yogurt (10g per 100g) and cottage cheese (11g per 100g) are also excellent dairy-based options.

A large egg (50g) contains about 6 grams of high-quality protein, with the majority (about 4g) found in the egg white and the remainder in the yolk. Eggs are considered a "complete protein" because they contain all nine essential amino acids in the right proportions. They're particularly high in leucine, an amino acid critical for muscle protein synthesis. Cooking methods don't significantly affect the protein content, so whether you prefer them boiled, scrambled, or poached, you'll still get the nutritional benefits.

Whey protein is a complete protein derived from milk during the cheese-making process. It's one of the two proteins found in milk (the other being casein) and is considered a high-quality protein due to its excellent amino acid profile and rapid digestibility. Whey protein contains all nine essential amino acids and is particularly high in branched-chain amino acids (BCAAs), especially leucine, which is crucial for muscle protein synthesis. It comes in three main forms: concentrate (70-80% protein with some lactose and fat), isolate (90%+ protein with minimal lactose and fat), and hydrolysate (pre-digested for faster absorption). Research shows whey protein can help increase strength, gain muscle, and lose significant amounts of body fat.

For healthy individuals with normal kidney function, research suggests that high protein intake (up to 2.5g per kg of body weight) is generally safe. The body can process excess protein, though it may be converted to fat if caloric intake exceeds requirements. However, those with existing kidney issues should consult healthcare providers before significantly increasing protein intake, as it may increase the kidneys' workload. It's also important to consider the source of protein – emphasizing quality protein sources with adequate fiber, vitamins, and minerals is better than focusing solely on protein quantity.