Lately, there have been some Instagram reels suggesting that eating chicken momos twice a week might not cut it when it comes to getting enough protein in your daily diet. Many of us think that if we’re having a decent amount of chicken once or twice a week, we’re good on the protein front. But is that really enough?

In a chat with a lifestyle magazine, nutritionist and yoga trainer Tanya Khanna from Alyve Health mentioned, “According to the Indian RDA, sedentary adults need about 0.8–1.0 grams of protein per kg of body weight, which translates to around 44–55 grams of protein daily. For those who are more active, the requirement jumps to 1.2–2.0 grams per kg each day. Some folks spread their protein intake across several meals, while others go for a big serving all at once.”

Which strategy works best?

Tanya Khanna highlighted the importance of distributing protein intake evenly throughout the day. She mentioned, “Instead of loading up on protein all at once, it’s way better to spread it out. Current research suggests that to really boost muscle growth, you should aim for about 0.4 g/kg of protein per meal, and do this over at least four meals to hit a total of 1.6 g/kg for the day.”

Aiswarya PP, a clinical dietitian, mentioned that consuming too much protein in one go isn't great for your health. She explained, "Our bodies can only use a certain amount of protein for muscle synthesis at a time, typically around 20 to 30 grams per meal. This can vary based on factors like body size, activity level, and basal metabolic rate. Any extra protein gets either stored or burned off."

A daily protein-rich diet comes with a bunch of perks:

Muscle Protein Synthesis (MPS) cap: Your body can only handle a certain amount of protein for muscle repair and growth at once, usually around 20–30g per meal, depending on the person. If you consume too much protein in one sitting, it might just get used for energy or stored as fat instead of helping your muscles.

Consistent amino acid availability: Eating protein regularly keeps a steady flow of amino acids, which helps stop muscle breakdown and boosts recovery.

Easier digestion and absorption: Eating a lot of protein at once can be tough on your digestive system and might increase the risk of kidney issues, while smaller, spaced-out meals make it easier for your body to absorb nutrients.

Enhanced fullness and metabolism: Spreading your protein intake throughout the day helps manage hunger, keeps your energy up, and supports a healthy metabolism.

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