Ainmo Store — Amino acid and protein nutrition: the 9 | ainmostore.com
Divide the daily target by four: the per-meal goal is about 0.4 g of protein per kilogram of body weight, or 20-40 g for most adults.
Daily needs start at 0.8 g/kg for adults, rise to 1.2-1.4 g/kg for endurance athletes and 1.6-2.0 g/kg for strength athletes. The per-meal question is how to land that total without one overloaded dinner.
The muscle-building target is about 0.4 g/kg per meal. At 70 kg that is 28 g per sitting; across four meals it sums to 112 g, inside the strength range.
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For most adults the practical band is 20-40 g of protein per meal, four times a day. Lighter athletes sit near the bottom of the band, heavier strength athletes near the top.
Portions translate directly: 100 g of cooked chicken breast gives about 31 g of protein, a 30 g scoop of whey isolate gives 25-27 g, one large egg about 6 g, and 100 g of cooked lentils about 9 g. Combining sources within one meal is normal.
If a meal cannot reach its target, a 5-10 g BCAA serving adds 2.5-5 g of leucine - see the BCAA dosage guide. For which foods carry a complete amino acid profile, see the essential amino acids guide.
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