In today's episode, we dive into how much protein you need daily and how to best utilize it. We'll cover the latest recommendations, from 0.8 grams per body weight for the average person to 1.2-1.5 grams for elite athletes. Learn how to spread protein intake throughout the day for optimal muscle synthesis and blood sugar control. We'll debunk myths about protein absorption and discuss the benefits of various protein sources, including supplements. Plus, find out how to choose high-quality protein powders and why they're important for muscle growth and recovery. Join us for a comprehensive guide on maximizing your protein intake.