{"id":1712,"date":"2026-11-04T13:11:11","date_gmt":"2026-11-04T13:11:11","guid":{"rendered":"https:\/\/www.fitcart.com\/blog\/?p=1712"},"modified":"2026-11-04T13:16:37","modified_gmt":"2026-11-04T13:16:37","slug":"how-much-protein-do-you-really-need-a-science-based-guide-to-protein-muscle-health-and-healthy-ageing","status":"publish","type":"post","link":"https:\/\/www.fitcart.com\/blog\/how-much-protein-do-you-really-need-a-science-based-guide-to-protein-muscle-health-and-healthy-ageing\/","title":{"rendered":"How Much Protein Do You Really Need? A Science-Based Guide to Protein, Muscle Health and Healthy Ageing"},"content":{"rendered":"\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color has-medium-font-size wp-elements-8f5765a0b8d9beb529c3784d5e3a34ee\"><strong><em>Suggested reading time: 9\u201311 minutes.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color has-medium-font-size wp-elements-11ea4d395bbb3ef201447131fd4bed04\"><strong><em>Fitcart Healthy Eating Series.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color has-medium-font-size wp-elements-f4bb627079a624df47dcf984f4cfe1cf\"><strong><em>Author: Ritu Makhija.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color has-medium-font-size wp-elements-f862a12291cbc2daee7276a316daf196\"><strong><em>Co-Founder, <\/em><\/strong><a href=\"https:\/\/www.fitcart.com\/\"><strong><em>Fitcart.com<\/em><\/strong><\/a><strong><em>.<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color has-medium-font-size wp-elements-4503028584844de4c4e211ef8645de2d\"><strong><em>Head of Editorial Team, Fitcart Blog.<\/em><\/strong><strong><em><\/em><\/strong><\/p>\n\n\n\n<p>Protein has become one of the most talked-about nutrients in health, fitness and weight management. From protein-rich breakfasts and high-protein diets to whey shakes and plant-based supplements, it is increasingly common to hear that everyone should eat more protein.<\/p>\n\n\n\n<p>But how much do you actually need?<\/p>\n\n\n\n<p>The answer depends on several factors, including body weight, age, activity level, health status and individual goals. A person who is sedentary may have different requirements from someone who strength trains regularly, competes in sport or is trying to preserve muscle while losing weight.<\/p>\n\n\n\n<p>Protein is essential for far more than building muscle. It supports tissue repair, enzymes, hormones, immune function, skin, hair and many other biological processes.<\/p>\n\n\n\n<p>At Fitcart, we believe protein recommendations should be based on nutritional science rather than marketing trends. This guide explains how much protein different people may need, how to calculate an approximate daily target, which foods provide it and when supplements may be useful.<\/p>\n\n\n\n<p><strong>What does protein actually do in the body?<\/strong><\/p>\n\n\n\n<p>Protein is made up of amino acids. Some amino acids can be produced by the body, while nine essential amino acids must be obtained through food.<\/p>\n\n\n\n<p>Dietary protein is needed for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Muscle maintenance and repair:<\/strong> Amino acids help repair and maintain muscle tissue, particularly after physical activity.<\/li>\n\n\n\n<li><strong>Growth and development:<\/strong> Protein is essential for the development of tissues and organs.<\/li>\n\n\n\n<li><strong>Enzymes and hormones:<\/strong> Many enzymes and several hormones are made from proteins or peptides.<\/li>\n\n\n\n<li><strong>Immune function:<\/strong> Antibodies and other immune-related molecules depend on proteins.<\/li>\n\n\n\n<li><strong>Skin, hair and connective tissue: <\/strong>Structural proteins such as collagen and keratin contribute to the body&#8217;s tissues.<\/li>\n\n\n\n<li><strong>Recovery: <\/strong>Adequate protein helps support recovery from exercise, injury and normal tissue turnover.<\/li>\n<\/ul>\n\n\n\n<p>Protein is therefore a daily nutritional requirement, not simply a gym supplement.<\/p>\n\n\n\n<p><strong>How much protein do adults need?<\/strong><\/p>\n\n\n\n<p>For healthy adults in India, the ICMR\u2013National Institute of Nutrition&#8217;s guidance provides a useful reference point.<\/p>\n\n\n\n<p>The safe protein allowance is approximately <strong>0.83 g per kg of body weight per day<\/strong> when the diet contains high-quality protein. For predominantly cereal-based diets with lower protein quality, the guidance indicates approximately <strong>1.0 g per kg per day.<\/strong><\/p>\n\n\n\n<p>These are population-level reference values, not personalised targets for every individual. Actual requirements can vary.<\/p>\n\n\n\n<p><strong>A simple protein calculation<\/strong><\/p>\n\n\n\n<p>For a healthy adult using the 0.83 g\/kg reference:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/fitcart-category-prod.s3.ap-south-1.amazonaws.com\/banner\/1793797008.474731_tabbb23.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>These figures are rounded estimates using 0.83 g per kg. For a predominantly cereal-based diet with lower protein quality, the 1.0 g\/kg reference would produce a higher estimate.<\/p>\n\n\n\n<p>It is important to remember that body weight is not the only factor. A person&#8217;s nutritional status, age, health, activity and body composition can influence what is appropriate. People with significant excess body weight should not automatically use their full current weight to set a high protein target without professional guidance.<\/p>\n\n\n\n<p><strong>Do active people need more protein?<\/strong><\/p>\n\n\n\n<p>Often, yes.<\/p>\n\n\n\n<p>Exercise increases the need for tissue repair and adaptation. Resistance training stimulates muscle protein synthesis, and consuming sufficient protein provides the amino acids required for this process.<\/p>\n\n\n\n<p>The International Society of Sports Nutrition (ISSN) identifies a daily intake of approximately <strong>1.4\u20132.0 g\/kg<\/strong> as sufficient for most healthy exercising individuals seeking to build or maintain muscle.<\/p>\n\n\n\n<p>This is a sports-nutrition range, not a requirement for every adult. The appropriate point within the range depends on training intensity, total energy intake, body composition goals and individual circumstances.<\/p>\n\n\n\n<p>For example, a healthy 60 kg adult who trains regularly might consider a broad sports-nutrition range of 84\u2013120 g per day. This does not mean every person who exercises needs 120 g.<\/p>\n\n\n\n<p>For someone who walks regularly but does not do structured resistance training, a substantially lower target may be sufficient.<\/p>\n\n\n\n<p><strong>Protein requirements for different lifestyles<\/strong><\/p>\n\n\n\n<p><strong>1. Sedentary adults<\/strong><\/p>\n\n\n\n<p>People who do not exercise regularly still need protein for normal body function, tissue maintenance and recovery.<\/p>\n\n\n\n<p>For many healthy adults, the general reference intake is an appropriate starting point. A balanced diet containing pulses, dairy, soy, nuts, seeds and other protein foods can help meet requirements.<\/p>\n\n\n\n<p><strong>2. People who walk and exercise moderately<\/strong><\/p>\n\n\n\n<p>Walking, cycling, swimming and recreational exercise contribute to overall health. People who are more active may benefit from paying attention to protein intake, especially when exercise is combined with resistance training or weight loss.<\/p>\n\n\n\n<p>The goal is to meet nutritional requirements without unnecessarily increasing calories or relying on supplements.<\/p>\n\n\n\n<p><strong>3. Strength trainers and athletes<\/strong><\/p>\n\n\n\n<p>People undertaking regular resistance training or demanding sport may require more protein than sedentary adults.<\/p>\n\n\n\n<p>The ISSN range of approximately 1.4\u20132.0 g\/kg\/day provides a useful reference for healthy exercising individuals. Adequate carbohydrate and total energy intake also matter. Protein cannot compensate for insufficient food, poor recovery or inadequate training.<\/p>\n\n\n\n<p><strong>4. Adults over 40 and 50<\/strong><\/p>\n\n\n\n<p>Muscle mass and strength can decline with age, particularly when physical activity and resistance training are insufficient. This gradual process is associated with sarcopenia.<\/p>\n\n\n\n<p>Maintaining adequate protein intake, performing regular strength training and staying physically active are important parts of healthy ageing.<\/p>\n\n\n\n<p>Adults in midlife may benefit from reviewing their overall protein intake, especially if meals are dominated by refined carbohydrates and contain relatively little protein.<\/p>\n\n\n\n<p><strong>5. Older adults<\/strong><\/p>\n\n\n\n<p>Older adults may experience changes in appetite, digestion, physical activity and the body&#8217;s response to dietary protein.<\/p>\n\n\n\n<p>Adequate protein, resistance exercise where appropriate and sufficient energy intake become increasingly important for preserving strength and physical function.<\/p>\n\n\n\n<p>Protein targets should be individualised, particularly for people with kidney disease or other chronic medical conditions.<\/p>\n\n\n\n<p><strong>6. People trying to lose weight<\/strong><\/p>\n\n\n\n<p>During weight loss, the body may lose both fat and lean tissue. Adequate protein combined with resistance training can help support the retention of muscle.<\/p>\n\n\n\n<p>However, increasing protein alone does not guarantee fat loss. A sustainable energy deficit, balanced nutrition, physical activity and recovery remain essential.<\/p>\n\n\n\n<p><strong>Is it better to spread protein across the day?<\/strong><\/p>\n\n\n\n<p>For many people, yes.<\/p>\n\n\n\n<p>Rather than consuming most of your protein in one large evening meal, it can be practical to include a source at breakfast, lunch, dinner and, if needed, a snack.<\/p>\n\n\n\n<p>For example, a person with a daily target of 90 g might distribute it approximately as follows:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/fitcart-category-prod.s3.ap-south-1.amazonaws.com\/banner\/1793797177.9714925_tredf.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>This is simply an illustration, not a prescribed meal plan.<\/p>\n\n\n\n<p>There is no single magic amount that the body can absorb at one meal. Protein digestion and amino-acid absorption continue over time. The amount that best supports muscle protein synthesis at a meal can vary with age, body size, exercise and protein quality.<\/p>\n\n\n\n<p>The overall daily intake remains a major consideration.<\/p>\n\n\n\n<p><strong>What are the best sources of protein?<\/strong><\/p>\n\n\n\n<p>Protein can come from both animal and plant foods.<\/p>\n\n\n\n<p><strong>Animal-derived sources include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs<\/li>\n\n\n\n<li>Milk and curd<\/li>\n\n\n\n<li>Greek yoghurt<\/li>\n\n\n\n<li>Paneer<\/li>\n\n\n\n<li>Fish<\/li>\n\n\n\n<li>Chicken and other lean meats<\/li>\n<\/ul>\n\n\n\n<p><strong>Plant-derived sources include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lentils and dals<\/li>\n\n\n\n<li>Chickpeas and rajma<\/li>\n\n\n\n<li>Soybeans, tofu and soya chunks<\/li>\n\n\n\n<li>Peas and beans<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Whole grains<\/li>\n<\/ul>\n\n\n\n<p>Animal proteins generally provide all essential amino acids in useful proportions and are often highly digestible.<\/p>\n\n\n\n<p>Plant proteins can also meet human requirements when the diet includes sufficient variety and quantity. Soy is a particularly useful plant protein because it provides all nine essential amino acids. Combining cereals and pulses across the day is a practical approach in vegetarian diets.<\/p>\n\n\n\n<p><strong>Do vegetarians get enough protein?<\/strong><\/p>\n\n\n\n<p>Absolutely. A well-planned vegetarian diet can provide adequate protein.<\/p>\n\n\n\n<p>Indian diets already contain many useful combinations, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dal and rice<\/li>\n\n\n\n<li>Roti and chana<\/li>\n\n\n\n<li>Idli and sambar<\/li>\n\n\n\n<li>Dosa and sambar<\/li>\n\n\n\n<li>Khichdi made with pulses<\/li>\n\n\n\n<li>Paneer with whole grains<\/li>\n\n\n\n<li>Tofu with vegetables and rice<\/li>\n\n\n\n<li>Soya chunks with roti or rice<\/li>\n<\/ul>\n\n\n\n<p>The important point is to include adequate portions of protein-containing foods rather than relying on cereals alone.<\/p>\n\n\n\n<p>People following vegan diets can use pulses, soy, tofu, beans, nuts, seeds and whole grains to build a varied protein intake.<\/p>\n\n\n\n<p><strong>Do you need whey protein or plant protein powder?<\/strong><\/p>\n\n\n\n<p>Not necessarily.<\/p>\n\n\n\n<p>Protein supplements are convenient sources of dietary protein, but they are not essential for everyone. Many people can meet their requirements through ordinary food.<\/p>\n\n\n\n<p>A supplement may be useful when:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You have higher protein needs because of regular training.<\/li>\n\n\n\n<li>Your daily routine makes it difficult to prepare protein-rich meals.<\/li>\n\n\n\n<li>You follow a vegetarian or vegan diet and struggle to meet your target.<\/li>\n\n\n\n<li>Your appetite is low and a suitable supplement helps you meet nutritional requirements.<\/li>\n\n\n\n<li>You need a convenient protein source around training.<\/li>\n<\/ul>\n\n\n\n<p><strong>Whey protein<\/strong><\/p>\n\n\n\n<p>Whey is a dairy-derived complete protein containing all nine essential amino acids. It has a substantial evidence base in sports nutrition and can be a convenient way to increase daily protein intake.<\/p>\n\n\n\n<p><strong>Whey isolate<\/strong><\/p>\n\n\n\n<p>Whey isolate undergoes additional filtration and generally contains a higher proportion of protein and less lactose than whey concentrate. Exact composition varies by product.<\/p>\n\n\n\n<p><strong>Plant protein<\/strong><\/p>\n\n\n\n<p>Soy, pea and blended plant proteins can be useful for people avoiding dairy. Soy is a complete protein, while blends can be formulated to provide a complementary amino-acid profile.<\/p>\n\n\n\n<p><strong>Other emerging protein sources<\/strong><\/p>\n\n\n\n<p>Yeast-based proteins and other novel alternatives are developing areas of nutrition. They may provide useful options, but their long-term evidence base for muscle outcomes is not yet as extensive as that for established proteins such as whey and soy.<\/p>\n\n\n\n<p><strong>Does taking more protein mean more muscle?<\/strong><\/p>\n\n\n\n<p>No.<\/p>\n\n\n\n<p>Muscle growth requires several factors working together:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Progressive resistance training.<\/li>\n\n\n\n<li>Adequate total daily protein.<\/li>\n\n\n\n<li>Sufficient calories and carbohydrate to support training.<\/li>\n\n\n\n<li>Sleep and recovery.<\/li>\n\n\n\n<li>Consistency over time.<\/li>\n<\/ul>\n\n\n\n<p>Once protein requirements are met, simply consuming much more protein does not guarantee additional muscle growth.<\/p>\n\n\n\n<p>Similarly, taking BCAA supplements is not automatically necessary when total protein intake is adequate. Complete protein foods and supplements already provide BCAAs alongside the other essential amino acids.<\/p>\n\n\n\n<p><strong>Can too much protein be harmful?<\/strong><\/p>\n\n\n\n<p>More is not always better.<\/p>\n\n\n\n<p>For healthy adults, protein intakes appropriate to their activity and nutritional needs can generally be incorporated into a balanced diet. However, very high intakes may displace other important foods, add unnecessary calories and encourage excessive supplement use.<\/p>\n\n\n\n<p>People with chronic kidney disease or other medical conditions affecting protein metabolism may need individualised protein advice. They should not follow high-protein fitness diets without guidance from their healthcare team.<\/p>\n\n\n\n<p>Protein supplements should also be selected carefully. Check the serving size, protein content, added sugars, ingredients, allergens and quality-testing information.<\/p>\n\n\n\n<p><strong>The <\/strong><a href=\"https:\/\/www.fitcart.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Fitcart<\/strong><\/a><strong> <\/strong><strong>approach: protein quality matters<\/strong><\/p>\n\n\n\n<p>At <a href=\"https:\/\/www.fitcart.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fitcart<\/a>, we believe that nutrition should begin with understanding what your body needs.<\/p>\n\n\n\n<p>The best approach is to build a balanced diet using quality protein foods, fibre-rich carbohydrates, vegetables, fruit and healthy fats. Supplements can help fill a genuine nutritional gap, but they should not replace a varied diet.<\/p>\n\n\n\n<p>For athletes, product quality is especially important. Look for relevant independent certification, batch-specific verification where available and transparent ingredient information. A certification logo alone should not replace checking the specific product and batch.<\/p>\n\n\n\n<p>Fitcart supports informed supplement choices through its focus on science and evidence-based formulas, clean and transparent ingredients and trusted global nutrition brands.<\/p>\n\n\n\n<p><strong>The <\/strong><a href=\"https:\/\/www.fitcart.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Fitcart<\/strong><\/a><strong> <\/strong><strong>Takeaway<\/strong><\/p>\n\n\n\n<p>Protein is essential throughout life, not just for athletes or gym-goers.<\/p>\n\n\n\n<p>The amount you need depends on your body weight, age, activity level, health and goals. For healthy adults in India, ICMR\u2013NIN guidance provides a useful starting point, while people undertaking regular strength training may need more.<\/p>\n\n\n\n<p>Focus on adequate protein from a variety of foods, combine it with resistance training and avoid assuming that expensive supplements or extremely high protein intakes are necessary.<\/p>\n\n\n\n<p>The aim is not to eat as much protein as possible. It is to consume the amount that supports your health, activity and long-term goals.<\/p>\n\n\n\n<p><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">Explore more from the Fitcart Healthy Eating Series<\/mark><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.fitcart.com\/blog\/10-healthy-snacks-for-energy-and-satiety-smart-indian-snack-ideas-to-keep-you-going\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">10 Healthy Snacks for Energy and Satiety: Smart Indian Snack Ideas to Keep You Going<\/mark><\/em><\/strong><\/a><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/www.fitcart.com\/blog\/10-balanced-indian-lunches-for-energy-gut-health-and-muscle-maintenance\/\" data-type=\"link\" data-id=\"https:\/\/www.fitcart.com\/blog\/10-balanced-indian-lunches-for-energy-gut-health-and-muscle-maintenance\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">10 Balanced Indian Lunches for Energy, Gut Health and Muscle Maintenance<\/mark><\/a><\/em><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fitcart.com\/blog\/10-high-protein-breakfasts-for-energy-muscle-health-and-weight-management\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">10 High-Protein Breakfasts for Energy, Muscle Health and Weight Management<\/mark><\/strong><\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fitcart.com\/blog\/12-healthy-soups-for-better-health-nutrition-gut-health-immunity-weight-management-and-everyday-wellness\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">12 Healthy Soups for Better Health: Nutrition, Gut Health, Immunity, Weight Management and Everyday Wellness<\/mark><\/strong><\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p><strong><em>Health and Supplement Disclaimer<\/em><\/strong><\/p>\n\n\n\n<p><em>This article is intended for general educational purposes only and is not a substitute for individual medical, dietetic or nutritional advice. Protein requirements vary according to age, body weight, physical activity, health status, dietary pattern and personal goals.<\/em><\/p>\n\n\n\n<p><em>The protein calculations are illustrative estimates based on general population and sports-nutrition guidance. They should not be treated as individual prescriptions. People with kidney disease, liver disease, metabolic conditions or other medical concerns should consult a qualified healthcare professional before significantly increasing protein intake or using supplements.<\/em><\/p>\n\n\n\n<p><em>Protein supplements should be used responsibly and should not replace a balanced diet, appropriate exercise or medical treatment. Athletes should check product and batch-specific certification where relevant.<\/em><\/p>\n\n\n\n<p><a href=\"https:\/\/www.fitcart.com\/trusted-health\"><strong>Fitcart Trusted Health<\/strong><\/a><\/p>\n\n\n\n<p><em>Follow us on <\/em><strong><em>X: <\/em><\/strong><a href=\"https:\/\/x.com\/fitcartofficial\"><strong><em>https:\/\/x.com\/fitcartofficial<\/em><\/strong><\/a> <em>and <\/em><strong><em>Instagram: <\/em><\/strong><a href=\"https:\/\/www.instagram.com\/fitcartofficial\/\"><strong><em>https:\/\/www.instagram.com\/fitcartofficial\/<\/em><\/strong><\/a> <em>for the latest updates, health insights, and exclusive content.<\/em><\/p>\n\n\n\n<p><em>Follow <\/em><strong><em>Smart Nutrition India X: <\/em><\/strong><a href=\"https:\/\/x.com\/SmartNutrition1\"><strong><em>https:\/\/x.com\/SmartNutrition1<\/em><\/strong><\/a> <em>and <\/em><strong><em>Instagram: <\/em><\/strong><a href=\"https:\/\/www.instagram.com\/smartnutritionindia\/\"><strong><em>https:\/\/www.instagram.com\/smartnutritionindia\/<\/em><\/strong><\/a> <em>for trusted sports nutrition, supplement education, wellness tips, and the latest news from the world of health and performance.<\/em><\/p>\n\n\n\n<p><strong>Fitcart believes in True Play and Clean Sport<\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-luminous-dusk-gradient-background has-text-color has-background has-link-color wp-elements-26f07d9610ec69a06f0de547fcc4d29f\"><strong>#trustedbrandsbetterhealth<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Suggested reading time: 9\u201311 minutes. Fitcart Healthy Eating Series. Author: Ritu Makhija. Co-Founder, Fitcart.com. Head of Editorial Team, Fitcart Blog. Protein has become one of the most talked-about nutrients in health, fitness and weight management. From protein-rich breakfasts and high-protein diets to whey shakes and plant-based supplements, it is increasingly common to hear that everyone [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2989],"tags":[848,3011,3012,2017,1475,1095,120,762,1197,1700,125,110,2939],"class_list":["post-1712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitcart-healthy-eating-series","tag-daily-protein-intake","tag-fitcart-nutrition","tag-fitness-wellness","tag-healthy-ageing","tag-healthy-eating","tag-muscle-health","tag-nutrition","tag-plant-protein","tag-protein-nutrition","tag-protein-requirements","tag-sports-nutrition","tag-whey-protein","tag-women-over-40"],"_links":{"self":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/1712","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/comments?post=1712"}],"version-history":[{"count":5,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/1712\/revisions"}],"predecessor-version":[{"id":1718,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/1712\/revisions\/1718"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/media\/1713"}],"wp:attachment":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/media?parent=1712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/categories?post=1712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/tags?post=1712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}