We break down protein from the ground up with registered dietitian Lindsay Ford, turning hype into clear numbers, practical timing, and simple food choices. We set realistic targets for active adults, explain complete proteins, and show how to plan meals without crowding out carbs and fats.• calculating protein minimums using grams per kilogram• examples for a 180-pound active adult• benefits for muscle repair, recovery and satiety• complete proteins and essential amino acids• digestion, absorption and the role of cooking• animal versus plant sources with practical swaps• vegetarian planning, volume needs and micronutrients• macro ranges for protein, carbs and fats• timing strategies after training and before sleep• grocery picks and simple whole-food choices• debunking the one gram per pound rule

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