{"id":25627,"date":"2023-12-23T08:00:00","date_gmt":"2023-12-23T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=25627"},"modified":"2025-07-13T22:27:53","modified_gmt":"2025-07-13T19:27:53","slug":"how-much-protein-do-we-need","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/","title":{"rendered":"How much protein do we need?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"25627\" class=\"elementor elementor-25627\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74f58ee2 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"74f58ee2\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6d0c9f42\" data-id=\"6d0c9f42\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-38f3d27f animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"38f3d27f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How much protein do we need?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e72dd46 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"5e72dd46\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>December 23, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f557274 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"4f557274\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat is protein? How much protein should we consume every day? How much protein can our body absorb, and how much of it can we use?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-50c788e3\" data-id=\"50c788e3\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77845782 elementor-widget elementor-widget-spacer\" data-id=\"77845782\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3ffee61f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ffee61f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2da55b67\" data-id=\"2da55b67\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2be0765c elementor-widget elementor-widget-text-editor\" data-id=\"2be0765c\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-2be0765c{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-617bb7f0 elementor-widget elementor-widget-text-editor\" data-id=\"617bb7f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-617bb7f0{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3e4f35 elementor-widget elementor-widget-text-editor\" data-id=\"c3e4f35\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Why is protein essential for muscle growth, metabolism, and recovery? How does it support energy and physical performance?<\/li><li>How much protein to eat daily by age, gender, and activity level? Recommended intake for women, men, and athletes.<\/li><li>What are the best protein sources? Top plant-based and animal-based protein-rich foods for health and strength.<\/li><\/ul><pre>\u00a0<\/pre><p>Protein is one of the three most important <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/macronutrients-and-micronutrients\/\" target=\"_blank\" rel=\"noopener\">macronutrients<\/a> (<a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">proteins<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">fats<\/a>), and we need relatively large amounts of protein for our bodies to function properly.<\/p><p>However, opinions differ on exactly how much protein we need each day.<\/p><p>That&#8217;s what this article is about &#8211; how much protein we need and how our health, age, gender and lifestyle affect the amount we need.<\/p><pre>\u00a0<\/pre><h2>What are proteins, and why are they important?<\/h2><p>Protein is the basis of all living cells &#8211; our bodies (at a healthy weight) are made up of about 62% water, 16% protein, 16% fat, 6% minerals, less than 1% <a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\">carbohydrates<\/a> and a very small amount of <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a> and other elements.<\/p><p>Protein is not only necessary for the growth and repair of the body&#8217;s tissues (organs, muscles, bones, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-to-keep-your-skin-healthy-and-beautiful\/\">skin<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">hair<\/a>&#8230;) but also provides us with energy, forms blood, enzymes&#8230;<\/p><p>There are at least 10,000 different proteins in our bodies that make us up and keep us as we are.<\/p><pre>\u00a0<\/pre><h2>What are proteins made of?<\/h2><p>Proteins are made up of more than twenty basic building blocks called amino acids.<\/p><p>The order and arrangement of amino acids give each protein a unique structure and function. The number of amino acids in different proteins can vary widely &#8211; from about 20 amino acids to several thousand amino acids, for example:<\/p><ul><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/insulin-and-insulin-resistance\/\">Insulin<\/a> is made up of only 51 amino acids.<\/li><\/ul><p>But.<\/p><ul><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3060543\/\" target=\"_blank\" rel=\"noopener\">Titin (also known as connexin)<\/a>, which is found in muscle fibres, consists of more than 38,000 amino acids.<\/li><\/ul><pre>\u00a0<\/pre><p>Amino acids are divided into the following categories:<\/p><ul><li>Essential amino acids &#8211; amino acids that must be taken in through food because our bodies cannot synthesise them:<\/li><\/ul><ol><li style=\"list-style-type: none;\"><ol><li><em>Histidine<\/em> (the best sources: pork chops, beef (steak), chicken breast, tuna, tofu, beans).<\/li><li><em>Isoleucine<\/em> (best sources: beef (steak), chicken breast, pork chops, tuna, tofu, milk, lentils).<\/li><li><em>Leucine<\/em> (best sources: chicken legs, beef (steak), pork chops, tuna, tofu, beans, milk, cottage cheese).<\/li><li><em>Lysine<\/em> (best sources: beef (steak), chicken breast, pork chop, tuna, king crab, tofu, cottage cheese, milk, beans).<\/li><li><em>Methionine<\/em> (best sources: turkey, beef (steak), tuna, pork chop, tofu, milk, cottage cheese, Brazil nuts).<\/li><li><em>Phenylalanine<\/em> (best sources: beef (steak), chicken breast, pork chops, tofu, tuna, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Pinto_bean\" target=\"_blank\" rel=\"noopener\">pinto beans<\/a>, milk, pumpkin seeds).<\/li><li><em>Threonine<\/em> (best sources: beef (steak), chicken or turkey, pork chops, tuna, tofu, soybeans (Edamame), milk, green peas).<\/li><li><em>Tryptophan<\/em> (best sources: chicken or turkey, beef (steak), pork chops, tofu, fish (salmon), soya beans (Edamame), milk, pumpkin seeds, oatmeal).<\/li><li><em>Valine<\/em> (best sources: beef (steak), chicken breast, pork chops, tuna, tofu, low-fat yoghurt, beans, green peas in pods).<\/li><\/ol><\/li><\/ol><ul><li>Non-essential amino acids &#8211; amino acids that our bodies can synthesise themselves (if there are enough precursor molecules), so they do not have to be consumed in the diet:<\/li><\/ul><ol><li style=\"list-style-type: none;\"><ol><li><em>Alanine.<\/em><\/li><li><em>Asparagine.<\/em><\/li><li><em>Aspartic acid.<\/em><\/li><li><em>Cysteine.<\/em><\/li><li><em>Glutamic acid.<\/em><\/li><li><em>Glutamine.<\/em><\/li><li><em>Glycine.<\/em><\/li><li><em>Proline.<\/em><\/li><li><em>Serine.<\/em><\/li><li><em>Tyrosine.<\/em><\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><ul><li>Conditionally essential amino acids &#8211; amino acids which, under certain conditions (for example, illness, stress, infancy, etc.) our body may not be able to synthesize in sufficient quantity and therefore they must be additionally consumed with food, for example &#8211; <em>arginine, cysteine, tyrosine, ornithine, proline<\/em> and <em>glycine<\/em>.<\/li><\/ul><pre>\u00a0<\/pre><p>Different protein sources have different amino acid compositions. We can easily get all the essential amino acids from meat and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/whether-dairy-products-are-good-or-bad\/\">dairy products<\/a>.<\/p><p>But.<\/p><p>Vegetarians and vegans may have problems getting enough essential amino acids because plant-based diets have less of them.<\/p><p>Essential amino acids that can be problematic to obtain from vegetarian and vegan diets are:<\/p><ul><li>Good plant sources of lysine are tofu, legumes (beans, lentils, chickpeas), quinoa, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Tempeh\" target=\"_blank\" rel=\"noopener\">tempeh<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Seitan\" target=\"_blank\" rel=\"noopener\">seitan<\/a>.<\/li><li><em>Methionine<\/em>. Foods rich in methionine include tofu, seeds (especially quinoa and chia seeds), nuts, wholemeal products and legumes.<\/li><li><em>Tryptophan<\/em>. Good sources of tryptophan are tofu, pumpkin seeds, sesame seeds and chia seeds.<\/li><\/ul><pre>\u00a0<\/pre><h2>How much protein do we need?<\/h2><p>You know, there is no exact answer to this question.<\/p><p>The amount of protein we need depends on our gender, lifestyle, level of physical activity, age&#8230;<\/p><p>The minimum amount of protein for adults is 0.8 grams of dietary protein per kilogram of body weight. However, this is the minimum amount our body needs to avoid health problems, not the amount of protein we should eat daily.<\/p><p>As I said, the amount of protein required depends on many factors.<\/p><p>Here are the protein intake guidelines for the different groups (minimum amounts):<\/p><ul><li>Children:<ul><li>Infants (0-12 months). Breast milk or an artificial breast milk substitute usually provides sufficient amounts of protein.<\/li><li>Children (1-3 years) &#8211; 1,2 g per kg body weight.<\/li><li>Children (4-13 years) &#8211; 0,95 g per kg body weight.<\/li><\/ul><\/li><li>Adolescents (14-18 years) &#8211; 0.85 to 1.2 g per kg body weight (depending on growth, development and activity level).<\/li><li>Adults &#8211; 0,8 g per kg body weight.<\/li><li>Older adults &#8211; 1 to 1.3 g per kg body weight.<\/li><li>Athletes:<ul><li>Endurance training &#8211; 1.2 to 1.4 g per kg body weight.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">Strength training<\/a> &#8211; 1.2 to 2.0 g per kg body weight.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">HIIT training<\/a> &#8211; 1.2 to 1.7 g per kg body weight.<\/li><\/ul><\/li><li>Pregnant women &#8211; 1.1 g per kg body weight. <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-diet-during-pregnancy\/\">Read more about nutrition during pregnancy HERE<\/a>.<\/li><li>Breastfeeding women &#8211; 1.3 g per kg body weight.<\/li><\/ul><pre>\u00a0<\/pre><p>Remember that these recommendations are general guidelines defining the minimum amount of protein vital for the body.<\/p><p>Individual protein needs may vary. For athletes in particular, they can vary greatly (depending on the type, intensity and duration of training).<\/p><p>Pregnant and breastfeeding women need more protein to support the growth of the foetus and the infant.<\/p><p>For personalised recommendations based on your health condition and lifestyle, consult your doctor, dietitian or nutritionist.<\/p><pre>\u00a0<\/pre><p>I would say 10% to 35% of your daily <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie intake<\/a> should come from protein. In other words, if you need, for example, 2000 calories per day, then 200 to 700 calories should be taken as protein.<\/p><pre>\u00a0<\/pre><h2>Does protein have any negative health effects?<\/h2><p>Some studies suggest a possible link between high-protein diets and kidney problems.<\/p><p>However.<\/p><p>There is no evidence showing a direct causal link between high protein intake and kidney problems.<\/p><p>But.<\/p><p>Some studies show that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7460905\/\" target=\"_blank\" rel=\"noopener\">high-protein diets can exacerbate pre-existing chronic kidney disease<\/a>. Therefore, people with pre-existing kidney disease should consult their doctor before drastically changing the amount of protein in their diet.<\/p><pre>\u00a0<\/pre><p>In general, there is no evidence that high-protein diets have a negative effect on kidney function in healthy people, but there are studies showing the health benefits of high-protein diets, for example &#8211; on <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22139564\/\" target=\"_blank\" rel=\"noopener\">bone health<\/a>.<\/p><pre>\u00a0<\/pre><h2>What does &#8220;gram of protein&#8221; mean?<\/h2><p>Misunderstandings about this are pretty frequent.<\/p><p>In nutritional science, a &#8220;gram of protein&#8221; means how many grams of protein a particular food contains, not how many grams the protein-containing food weighs.<\/p><p>For example, a portion of beef weighing 226 g contains only ~61 g of protein, but a large egg weighing 46 g contains only ~6 g of protein.<\/p><pre>\u00a0<\/pre><h2>How much protein can our bodies absorb?<\/h2><p>There is some debate about how much protein our body can absorb.<\/p><p>For example, muscle protein synthesis in adults is thought to be maximised by the intake of ~20 to 25 g of high-quality protein, and anything above this amount is used for energy or excreted from the body.<\/p><p>However, this only applies to the intake of fast digestible proteins, e.g. in the form of protein drinks.<\/p><p>But.<\/p><p>Many protein sources (e.g. beef) are digested much more slowly, especially when taken with other foods. Consequently, protein absorption is slower and amino acid utilisation is better.<\/p><pre>\u00a0<\/pre><p>The truth is that we can absorb almost all the protein we eat.<\/p><p>But.<\/p><p>The amount of amino acids we can use for muscle growth, aka muscle protein synthesis, is limited.<\/p><p>Studies have shown that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6248570\/\" target=\"_blank\" rel=\"noopener\">to increase muscle protein synthesis (promote muscle growth), we have, among other proteins, to take in around 2 to 3 grams of leucine per meal<\/a>.<\/p><p>This means that the composition of our meal is as important as the total amount of protein it contains.<\/p><p>In other words, unless we have health problems, our bodies can absorb almost all the protein we eat. However, for muscle building, the body can only use about 30-40 grams of protein at a time, and to promote muscle growth, the meal should also contain at least 3 grams of leucine.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Protein intake is vital for virtually all our body&#8217;s processes, including tissue synthesis and repair, enzyme and hormone production, <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/immunity\/\">immune function<\/a>, maintaining and improving bone health&#8230;<\/p><p>Enough protein also helps to control weight (promotes satiety), making it an integral part of a balanced diet.<\/p><p>However.<\/p><p>There is no universal answer to the question &#8211; How much protein should we eat in one meal or during one day?<\/p><p>A good target for most people would be eating around 30 grams of protein per meal.<\/p><p>And.<\/p><p>It matters not only how much protein we eat in a day but also &#8211; what protein we eat.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">See the best sources of protein HERE.<\/a><\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/protein-sources-if-not-eating-meat\/\">See the best protein sources for those who don&#8217;t eat meat HERE.<\/a><\/p><pre>\u00a0<\/pre><p>Start your day with a protein-rich breakfast, eat a balanced diet and &#8211; stay healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20104fac elementor-widget elementor-widget-toggle\" data-id=\"20104fac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5371\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5371\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5371\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5371\"><p><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines for Americans<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/body-protein\" target=\"_blank\" rel=\"noopener\">Body Protein<\/a><\/p><p><a href=\"https:\/\/www.news-medical.net\/life-sciences\/Amino-Acid-Biosynthesis.aspx\" target=\"_blank\" rel=\"noopener\">Amino Acid Biosynthesis<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/topics\/biochemistry-genetics-and-molecular-biology\/amino-acid-synthesis\" target=\"_blank\" rel=\"noopener\">Amino Acid Synthesis<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8912699\/\" target=\"_blank\" rel=\"noopener\">Protein Quality in Perspective: A Review of Protein Quality Metrics and Their Applications<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5962279\/\" target=\"_blank\" rel=\"noopener\">Dietary Protein Intake and Chronic Kidney Disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4180248\/\" target=\"_blank\" rel=\"noopener\">Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25056502\/\" target=\"_blank\" rel=\"noopener\">Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noopener\">How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noopener\">Dietary protein intake and human health<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\" target=\"_blank\" rel=\"noopener\">Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Aging Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34233179\/\" target=\"_blank\" rel=\"noopener\">Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447149\/\" target=\"_blank\" rel=\"noopener\">Leucine: a nutrient \u2018trigger\u2019 for muscle anabolism, but what more?<\/a><\/p><p><a href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/43411\/WHO_TRS_935_eng.pdf\" target=\"_blank\" rel=\"noopener\">Protein And Amino Acid Requirements In Human Nutrition<\/a><\/p><p><a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">US DEPARTMENT OF AGRICULTURE<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5774c581 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5774c581\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3bdea2b9\" data-id=\"3bdea2b9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-74e8256f elementor-widget elementor-widget-image\" data-id=\"74e8256f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-675fd56b\" data-id=\"675fd56b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-38e0b8e elementor-widget elementor-widget-text-editor\" data-id=\"38e0b8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e0741b0 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"6e0741b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-32ac1848 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"32ac1848\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4891a7fa\" data-id=\"4891a7fa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2cccf3 elementor-widget elementor-widget-facebook-button\" data-id=\"e2cccf3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=25627\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2918015f\" data-id=\"2918015f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-550cb719 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"550cb719\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-550cb719\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-550cb719\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-726a3080 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"726a3080\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7a354840\" data-id=\"7a354840\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a30462e elementor-widget elementor-widget-heading\" data-id=\"7a30462e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ff38a26 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"4ff38a26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4de05dcf\" data-id=\"4de05dcf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27786310 elementor-widget elementor-widget-heading\" data-id=\"27786310\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8982457 elementor-widget elementor-widget-facebook-page\" data-id=\"8982457\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b055233 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b055233\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7fada34\" data-id=\"7fada34\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-321bfed0 elementor-widget elementor-widget-post-navigation\" data-id=\"321bfed0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/sexual-health-and-nutrition\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Sexual health and nutrition<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/intuitive-eating\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Intuitive eating - what is it and are you ready for it?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12084c8c elementor-widget elementor-widget-heading\" data-id=\"12084c8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7fb35d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7fb35d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a7fa7c8\" data-id=\"4a7fa7c8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d559483 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"7d559483\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19868 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-fitness tag-kaloriju-deficits tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19869\" alt=\"Physical activity for a healthy weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Fiziskas-aktivitates-veseligam-svaram.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\">\n\t\t\t\tPhysical activity for a healthy weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why is regular physical activity important? How does it affect my weight and well-being? How much physical activity do I need?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" aria-label=\"Read more about Fizisk\u0101s aktivit\u0101tes vesel\u012bgam svaram\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-31552 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dietas tag-hormoni\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-does-physical-activity-affect-our-hormones\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Ka-fiziskas-aktivitates-ietekme-musu-hormonus-256x300.jpg\" class=\"attachment-medium size-medium wp-image-31553\" alt=\"How does physical activity affect our hormones?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Ka-fiziskas-aktivitates-ietekme-musu-hormonus-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Ka-fiziskas-aktivitates-ietekme-musu-hormonus-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Ka-fiziskas-aktivitates-ietekme-musu-hormonus.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-does-physical-activity-affect-our-hormones\/\">\n\t\t\t\tHow does physical activity affect our hormones?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What role do hormones play at different stages of our lives, and how do they affect us? Which physical activities increase and which decrease the levels of various hormones in our bodies?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-does-physical-activity-affect-our-hormones\/\" aria-label=\"Read more about K\u0101 fizisk\u0101s aktivit\u0101tes ietekm\u0113 m\u016bsu hormonus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22956 post type-post status-publish format-standard has-post-thumbnail hentry category-pareizs-uzturs category-veseligs-uzturs tag-ka-est-veseligi-esot-cela tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22957\" alt=\"How to eat healthy on the go\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\">\n\t\t\t\tHow to eat healthy on the go\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to eat healthily and not overeat when eating out, travelling, parties, hotels ...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" aria-label=\"Read more about K\u0101 \u0113st vesel\u012bgi esot ce\u013c\u0101\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21610 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-partikas-piedevas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/food-additives-and-e-numbers\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21612\" alt=\"Food additives and E-numbers\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/food-additives-and-e-numbers\/\">\n\t\t\t\tFood additives and E-numbers\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are food additives? How do they affect our health? How can we avoid them or at least reduce our intake?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/food-additives-and-e-numbers\/\" aria-label=\"Read more about P\u0101rtikas piedevas jeb E vielas\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5203f3de elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5203f3de\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8bad615\" data-id=\"8bad615\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-461467ae elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"461467ae\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6d0b6d35\" data-id=\"6d0b6d35\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-22f34de0\" data-id=\"22f34de0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What is protein? How much protein should we consume every day? How much protein can our body absorb, and how much of it can we use?<\/p>","protected":false},"author":25,"featured_media":25629,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,27],"tags":[42,147,111],"class_list":["post-25627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-dietas","tag-olbaltumvielas","tag-uzturvielas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/25627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=25627"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/25627\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/25629"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=25627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=25627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=25627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}