At the base of the pyramid is protein, which is essential for muscle growth and repair. The guide recommends that individuals consume 1.6-2.2 grams of protein per kilogram of body weight daily, spread out over 3-5 meals. This is in line with scientific research, which suggests that adequate protein intake is necessary for muscle protein synthesis and muscle growth.
The foundation of the pyramid. This determines whether you are in a deficit for fat loss or a surplus for muscle gain. At the base of the pyramid is protein,