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"I typically recommend meeting protein requirements (many people fall short of this, especially as they age), choosing mostly plant-based sources of protein (these tend to not have the same associations with cancer and mortality), and not going overboard with protein (the goal is optimal, not excess!)." For people who work out and are trying to build or maintain lean muscle, the general consensus is to aim for up to 0.7 grams of protein per pound of body weight, per a 2018 report in the British Journal of Sports Medicine

doi: 10.3389/fimmu.2024.1346178 Received 29 November 2023 Accepted 27 March 2024 Published 12 April 2024 Volume 15 - 2024 Edited by Gal Rou, Josep Carreras Leukaemia Research Institute (IJC), Spain Reviewed by Zihang Chen, Sichuan University, China Vladimir Otasevic, University Clinical Center of Serbia, Serbia Qingqing Cai, First Affiliated Hospital of Sun Yat-sen University, China Govind babu Kanakasetty, HCG Cancer Hospital, India Updates Copyright 2024 Lee, Lim, Tang, Tan, Koh, Puan, Wang, Lim, Tan, Chng, Lim, Ong and Rotzschke

The LGA parameters were set as follows: population size (ga_pop_size) = A, energy evaluations (ga_num_generation) = B, mutation rate = C, crossover rate = D, step size = E, and number of LGA runs = 10

Honest communication during this phase directly impacts both your safety and your results