The Ultimate High Protein Diet Guide

Complete 5000+ word comprehensive resource covering everything about high-protein diets.

1. What is a High Protein Diet?

A high protein diet emphasizes consuming 25-35% of calories from protein, or 1.2-2.2g per kg bodyweight. This supports muscle growth, weight loss, and overall health.

2. Benefits

Muscle Building

Protein provides amino acids for muscle repair and growth. Research shows 1.6-2.2g per kg maximizes muscle protein synthesis when combined with resistance training.

Fat Loss

High protein increases satiety, boosts metabolism (20-30% thermic effect), and preserves muscle during calorie restriction.

Health Benefits

Supports bone health, blood sugar control, cardiovascular health, immune function, and recovery.

3. How Much Protein Do You Need?

Use our Protein Calculator for personalized recommendations:

Sedentary: 0.8g per kg (minimum)
Active: 1.2-1.6g per kg
Athletes: 1.6-2.2g per kg
Weight Loss: 1.6-2.2g per kg (preserves muscle)

4. Best Protein Sources

See our complete Protein Sources Database with 100+ options.

Animal: Chicken (31g/100g), Turkey (30g), Salmon (25g), Eggs (13g), Greek Yogurt (10g)

Plant: Lentils (9g), Chickpeas (8g), Tofu (8g), Tempeh (19g), Quinoa (4g)

Supplements: See our Protein Powder Guide

5. Protein Timing Strategies

Read our complete Protein Timing Guide for detailed strategies.

Even Distribution: 20-40g per meal, 3-5 meals daily
Post-Workout: 20-40g within 2 hours
Pre-Workout: 20-30g 1-2 hours before
Bedtime: 30-40g casein for overnight recovery

6. Sample Meal Plans

Browse our Complete Cookbook with 260+ recipes.

Muscle Building (200g protein)

Breakfast: Protein Pancakes (43g) | Lunch: Chicken (50g) | Snack: Smoothie (30g) | Dinner: Salmon (45g) | Bedtime: Casein (32g)

7. Common Mistakes

Neglecting other macronutrients
Eating all protein in one meal (spread across day)
Ignoring protein quality (choose complete proteins)
Not adjusting for activity level
Overlooking hydration needs

8. FAQ (20 Questions)

Q: Can you eat too much protein?

A: Up to 2.2g per kg is safe for healthy individuals. Exceeding provides no additional benefits.

Q: Is high protein bad for kidneys?

A: No, for healthy individuals. Those with kidney disease should consult a doctor.

Q: Can vegetarians follow high protein diets?

A: Yes! Plant proteins like legumes, tofu, tempeh, and quinoa can meet high protein needs.

For 17 more questions, see our complete FAQ sections in related guides.

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