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Nutrition · general orientation

Protein: reference and training goals

A general reference answers a different question from an individual training plan.

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The adult reference

The DGE reference for healthy adults aged 19–64 is 0.8 g per kilogram of body weight daily. From 65, 1.0 g/kg is an estimated value. Normal/reference weight matters for overweight people; the tool therefore does not multiply every entered weight indiscriminately.

Everyday use

Pulses, tofu, dairy, eggs and other suitable foods can supply protein. Consider the overall diet. A powder is optional, not proof of effective training. The reference is neither an individual minimum for everyone nor an automatic optimum for strength training.

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IN PRACTICE

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A recipe using tofu