Why Protein Matters
Every time you exercise, you create microscopic tears in your muscle fibers. Protein provides the amino acids your body needs to repair and rebuild these fibers stronger than before. Without adequate protein, your body can't fully recover — which means your training is less effective.
How Much Protein Do You Need?
The general recommendation for active individuals:
- Casual exercisers: 1.2-1.4g per kg of body weight daily
- Regular trainers: 1.6-2.0g per kg daily
- Intense training: 2.0-2.2g per kg daily
For a 70kg person doing regular Morld AI training, that's about 112-140g of protein per day.
Best Protein Sources
Animal-Based
- Chicken breast: 31g per 100g
- Eggs: 6g per egg
- Greek yogurt: 10g per 100g
- Salmon: 25g per 100g
- Lean beef: 26g per 100g
Plant-Based
- Tofu: 8g per 100g
- Lentils: 9g per 100g (cooked)
- Chickpeas: 7g per 100g (cooked)
- Edamame: 11g per 100g
- Quinoa: 4g per 100g (cooked)
Protein timing matters less than total daily intake. Focus on hitting your daily target by spreading protein across 3-4 meals rather than cramming it all into one sitting.
The Recovery Timeline
- 0-2 hours post-workout: Consume 20-40g protein to kickstart repair
- 2-24 hours: Continued protein intake supports ongoing recovery
- 24-48 hours: Full muscle repair and adaptation occurs
- 48-72 hours: Muscles are rebuilt stronger (supercompensation)
Protein and Walking
Even if you're primarily using Morld for walking, adequate protein is important. Walking engages your leg muscles, and protein supports joint health and prevents muscle loss — especially important as we age. Aim for the lower end of the range (1.2g/kg) on walking-focused days.
