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Here's what that means in practical terms: Target 80-120g protein daily for most adults (1.0-1.6g per kg body weight) Distribute it evenly: 20-35g per meal across 4-5 eating occasions Prioritize complete proteins: chicken, fish, eggs, Greek yogurt, lean beef, tofu Don't skip meals: even when not hungry, you need consistent protein intake Pro tip: Studies show consuming 20-40g of protein at each eating occasion maximally stimulates muscle protein synthesis

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