Expert explains why you need 20 grams of protein in every single meal

Maintaining a consistent intake of protein is essential for muscle repair and metabolic health, yet many individuals fail to distribute their consumption effectively throughout the day.

Dr Palaniappan Manickam, a US board-certified gastroenterologist, recently emphasised that people should aim for 20 grams of protein with every meal to maximise physiological benefits.

This target is equivalent to roughly 80 grams of chicken, though the doctor shared several alternatives for households where meat is not a staple, including paneer, soy chunks, and chickpeas.

The necessity of balanced distribution is supported by Manjula Sridhar, a nutritionist at Apollo Spectra Hospitals. She explained that the body lacks a "storage tank" for protein, meaning that excessive intake in a single sitting is often wasted.

"The body does not have a ‘storage tank’ for protein as it does for fat. It can only process a certain amount for muscle repair in a single sitting, usually between 20g and 40g," she said.

Consequently, consuming protein at breakfast, post-workout, and before sleep is vital to prevent muscles from entering a "breakdown state."

To meet the 20g quota, Dr Manickam suggested the following portions:

• Fish: 100g
• Whole eggs: 3
• Dry soy chunks: 30g
• Paneer or Tempeh: 100g
• Greek yoghurt: 200g
• Chickpeas: 110g
• Rajma: 100g

For those struggling to hit these targets through whole foods, supplemental plant or whey protein powders remain viable options.

By prioritising these three critical windows, individuals can ensure their bodies remain in a state of repair rather than depletion.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.