Anabolic Window (Eating Window) for Protein Intake- Up to 2 hours after resistance training

Recommended Protein for Sports and Fitness:
Recreational Athletes - 1g/kg of body weight daily
Endurance Athletes - 1.2 - 1.4g/kg of body weight daily
Ultra Endurance Athletes - 1.2 - 2g/kg of body weight daily
Strength Athletes - 1.2 - 1.7g/kg of body weight daily
During Reduced Energy Intake - 1.6 - 2g/kg of body weight daily

Maximum Recommended Intake Daily - 2.5g/kg of body weight daily
Maximum Recommended Intake Per Meal - .4 - .55g/kg of body weight
** If injured add an extra .2 - .3 g/kg body weight daily

Examples of Plant Based Protein Sources:
* tofu
* beans + rice
* lentils + rice
* corn + beans
* peanut butter + high quality bread
* nuts
* hemp seeds
* chia seeds